Frequently Asked Questions
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Yes, exercise during pregnancy is not only safe but recommended, unless your Doctor advises you otherwise. However, it is important to ensure the type of exercise you are doing is safe and beneficial for pregnancy. Also, individual bodies vary and pregnancy is not a static state. Extra modifications may need to be made due to your medical history or if special conditions arise during the prenatal period. To ensure you exercise safely during your pregnancy seek help from a Trainer specifically qualified to advise mums to be.
It is generally accepted that moderate exercise during the first trimester has many benefits, such as the growth of a healthier placenta, which is the support system for your growing baby. However, in certain cases, such as a mobile placenta, your Doctor may advise you to take it easy. Often the reason women do not exercise during the first 12 weeks of pregnancy is because they feel extremely tired or nauseas, experience vomiting or severe headaches, not because it is dangerous to their baby.
Yes, there is an abundance of research and it is growing all the time! For example, research in the Journal of Physical Activity and Health 2014 demonstrated that mums to be who took part in moderate weight training had:
- A healthier Body Mass Index - that means more muscle and less body fat
- Lower rates of gestational diabetes - which is important not only during pregnancy but for long term health
- Less chance of experiencing high blood pressure
- Babies with a slightly higher, healthier birth weight
In most cases it is not only safe but beneficial to exercise all the way through pregnancy. Pregnancy and birth are demanding on your body and mind, so being fit and strong physically and mentally will help you cope - would you give up running 2 months before the day of a marathon you had been training for?
Having said that, changes in your body, or the onset of a specific condition may mean you need to vary or modify your workout as your pregnancy progresses. It is important to check in with your Doctor and Trainer regarding what is happening in your pregnancy and whether it affects your workouts. Whilst you do not want to give up altogether, most women will need to reduce the volume and intensity of their workouts and possibly leave out certain exercises in the last few weeks. This is a healthy wind down before the big day.
Lots! Not only does the Glowing Expectations Program offer 10 different workouts covering 50 exercises, it also provides factsheets on all the more common special conditions of pregnancy that affect exercise. These include Sciatica, lower back pain, rib pain, pelvic pain and gestational diabetes. The factsheets explain what the condition is, how to know if you have it and how it affects your exercise program, as well as offering lots of other useful tips. This means you can understand what is happening, what you need to do about it and wherever possible continue exercising - safely. Your Doctor will advise if you have a condition that means you need to stop exercising completely.
We have also ensured that the Glowing Expectations Pregnancy Program is so much more than just an exercise program. There are lots more factsheets and videos to gain insights and enjoyment from even if you do need to reduce or stop exercising during your pregnancy.
Everything in the program has been created by health experts who work specifically with pregnant women and new mums. In the Pregnancy Program there are 2 levels of workouts - for beginners and regular exercisers, as well as a Create Your Own Workout feature. In the Postnatal Program there are step by step rehabilitation exercises to follow at your own pace. Every exercise and stretch included in the programs has photos, written coaching points and an instructional video with a full demonstration.
If you have a quick question or concern you can email. There is always the option of a one on one phone consultation with Rachel, the Pre and Postnatal Exercise Specialist, at any time during the pregnancy or postnatal program, if you do need that extra bit of help.
Women, their pregnancies and births vary greatly so this is a very individual question. The Postnatal Program is designed for the first few months of motherhood. Many women start it within the first couple of weeks, whilst those who had a more complicated birth may take a few months to get started. The important thing is not to go from doing nothing back to your old exercise routine and miss this step altogether.
This program is a rehabilitation program that gets you ready to return to your usual exercise or start something new. You can start it whenever you feel ready and complete it at your own pace. It is also designed to support you emotionally during the transition to motherhood.
The short answer is just about any woman who wants to stay fit and well during pregnancy and nurture her mind and body after birth.
The pregnancy workouts come in two different levels - for beginners and regular exercisers. The workouts can be used in different environments - your home, outdoors area, or a gym. They include exercises that use just your own body weight, or a set of dumbbells, a fit ball, an exercise band or all the equipment you would find in a gym, for those who have a gym membership. For experienced exercisers or those who get bored there is also a Create Your Own Workout feature. All these workout options are available to you for the full duration of the program so you can change your routine throughout your pregnancy as you need or want.
The Postnatal Program is about recovery and rehabilitation from birth and getting ready to return to usual exercise. It can be used by new mums irrespective of whether they had a vaginal or c-section delivery. It is designed for you to start when you feel ready and allows you to work at your own pace, in the comfort of your own home.
At Glowing Expectations we care about your total health throughout pregnancy and the start of motherhood, so expect a whole lot more than just exercise! From pelvic floor advice to fun stories from Glowing Expectations mums.
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