| When I was pregnant with my first child, I was so | | | | tenfold increase in the hormone relaxin, which as the |
| confused as to the exercise do's and don'ts for | | | | name would suggest relaxes the joints around the |
| pregnancy. So much so that it nearly made me want | | | | pelvis in preparation for birth. Unfortunately, relaxin is |
| to stop exercising, and I would NOT consider myself a | | | | also responsible for some abnormal movement in |
| cautious mum! | | | | other joints during your pregnancy, and can lead to |
| I think there are a few golden rules when it comes to | | | | hyper-mobility, which can be both painful and damaging. |
| exercise in pregnancy. These are sensible and realistic, | | | | Golden Rule No.4 |
| and should not cause confusion. As always though, if | | | | Limit, or avoid high impact activities during pregnancy. |
| you are in any way concerned, the only person to ask | | | | This includes horse riding, scuba diving, competitive |
| is your doctor. No one else can give you as holistic a | | | | sports, rock climbing, gymnastics and towards the end |
| view on your particular pregnancy, and advise on any | | | | of your pregnancy, jogging. |
| conditions specific to you. | | | | Golden Rule No.5 |
| Back to our golden rules! On a rudimentary level, these | | | | Control your heart rate. The easiest way to do this, is |
| should give you a very good base to work off, and | | | | with a heart rate monitor. Using this, your heart rate |
| understand how far you should push yourself during | | | | should not rise above 140 bpm. If you do not have a |
| this time. | | | | heart rate monitor, the next best thing is the 'talk test'. |
| Golden Rule No.1 | | | | Your exercise regime should cause you to sweat, but |
| Be realistic! I know, I know, you still want to run for 10k | | | | it should not cause you to be so breathless that you |
| a day, or spend an hour on the stairmaster, but as | | | | cannot maintain a conversation. Of course, if you |
| your pregnancy progresses, your capacity for physical | | | | exercise alone you might look a little strange talking to |
| activity will decline. More importantly, if you have not | | | | yourself, but hey, blame it on the pregnancy! |
| been exercising frequently up to this point, now is not a | | | | Exercise during pregnancy usually results in women |
| good time to start a punishing regime. | | | | who are more physically prepared for the birth, and |
| Golden Rule No.2 | | | | who recover quicker. In addition, its easier to get back |
| Do not over heat. This means avoiding exercise when | | | | into an exercise routine after pregnancy, if you have |
| the sun is beating down, wearing suitable clothing for | | | | maintained some level of fitness in the preceding nine |
| the weather conditions, and staying well hydrated | | | | months. |
| during your workout. | | | | Remember, pregnancy is a marathon, just of a |
| Golden Rule No.3 | | | | different kind - you should prepare for it as so. |
| Stretch, but not for too long. Pregnancy causes a | | | | |