New-Mum Fitness
I have lots of friends and workmates who are pregnant at the moment or who have 
recently had a baby, which is so lovely. This week a dear lady at work, who is just passed her first trimester, asked if I would write some posts about pregnancy fitness. How to keep fit and healthy and energised during pregnancy, as well as after the baby has been born.
Although I have not experienced the joys and trials of pregnancy yet, I will certainly try to give some encouragement about some of the great ways that exercise especially can help with the experience. I am not an expert in this area by the way, so these posts are just intended as helpful ideas. Do check with your GP, obstetrician or midwife for personal and expert advice when it comes to exercise and nutrition during pregnancy.
So what are some of the physical challenges during pregnancy? Tiredness, fatigue, sleeplessness, constipation? And what are some of the physical challenges after pregnancy? Hmmm, tiredness, fatigue, sleeplessness? Also, extra baby-weight? If you can relate to any of this and you are wondering about something that could help, there is good news! …. Walking.
HOW IT HELPS
Walking is an excellent form of cardiovascular fitness for almost everyone, including pregnant, and new mums. Walking is an effective way of strengthening the cardiovascular system which means that you will feel more energised and will not become tired as easily. Muscle strength and endurance are also enhanced. This will help with carrying the extra weight during pregnancy and also help condition your body for the rigours of labour. From the point of view of expending energy, walking would obviously play a part too in shedding unwanted extra baby-weight.
There are a number of other benefits that flow from pre and post-natal exercise which I could perhaps pick up on in future posts.
WHAT TO DO
Grab a bottle of water (to avoid dehydration) and some supportive shoes (to support your feet and ankles and help with your body’s shift in its centre of mass) and step outside! If it’s the middle of summer, or very hot and humid, perhaps wait until a cooler time of day as it is not a good idea or to overheat and raise your body temperature.
Moderation is the key especially if you are not used to walking. A good way of making sure you are not pushing yourself too hard is the “Talk Test.” That is that you should be able to carry on a conversation comfortably as you go.
Posture is also important to avoid stress and strain in the back. Lengthen your body by drawing your shoulders back and down and letting them relax; keep your chin level and look straight ahead; pull in through the abdominals and try to keep your hips in line with your shoulders by tucking in behind.
Remember to check with your health-care provider about the warning signs that you need to stop such as breathlessness, pain, dizziness, bleeding etc. But otherwise, take your husband or a friend with you, or your little one in the stroller, and enjoy the fresh air and the sense of vitality and energy!
I am hoping to follow up on the general virtues of walking in general sometime soon, so keep a look out.
.. tbe rigours of labour.. aaarrgh! Never mind, we know who to blame for that (Thanks Eve!). Looking forward to us putting all this into practice.
From Miss Lady in wating.. for spouse… kid(s)… Ha! Ha! But seriously, great sound advice! God bless, L
Fabulous advice Birg! I found walking to be the easiest and most effective form of exercise after birth – so good to get out of the house for a fresh perspective and you can so easily fit it around your baby’s schedule; whether you want to lull him or her to sleep or amuse with all the action that passes you by (amazing how much they love to watch the leaves blowing in the breeze). Em xx
Hi Birg (and Em)… couldn’t agree more about walking – although I don’t do enough of it yet!! Just wanted to say that I went to yoga classes for pregnant women from 20 weeks through to 40 weeks, and found it wonderfully beneficial for many reasons… physically, mentally and emotionally. Love your website Birg, Nic van der Meijden (nee a’Court)
Thanks B, I love walking so this shouldnt be so hard- and I havent got an excuse not to cos its not realy a hardcore workout.
Hey, i might even walk of a few of those chocolates i seem to be eating (by the bucket) – and then………eat some more!!!
Thanks for the advise though- im going to go for a long walk over the weekend!
P.s, do you know if your aloud to bike ride if pregnant???
Love Em (another one)
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Walking is the only exercise I do (other than running around after three children…) but a very important set of exercises to incorporate post-birth are pelvic floor ones. For first time mums, you should be taught these at your post-birth six week check if not before, and I pair these with walking by doing them to every lamp-post. Pushing the pram is great resistance too :-)