Pregnancy at your Leisure
Living Well Leisure Club Manager Ann Devlin, gives some sound advice on exercising whilst pregnant.
WHY STOP EXERCISING WHEN YOU'RE PREGNANT?
Doctors encourage exercising while your pregnant, as long as it is a sensible workout that doesn't put you at danger and that your pregnancy is normal.
Here are some of the many BENEFITS to exercising while pregnant:
- Staying active will help keep your body stronger and more supple. You should have fewer problems with your joints, tendons etc.
- It will help prevent constipation which is commonly experienced during pregnancy.
- You hopefully won't gain as much weight than the average 2 stone.
- Having a baby is physically very demanding, you need a lot of energy before, during & after childbirth, so it's a good idea to keep in shape during pregnancy.
It's very important that if your not following a specific exercise programme, that you choose the right activity for you. When you're pregnant, you body releases a hormone called relaxin, a hormone that relaxes your pelvic joints in preparation for child birth, but is also loosens all ligaments and joints, making you more prone to sprains and other injuries. That's why it's important to pick an activity that suitable for you.
Some tips for a SAFE workout:
- Always check with your GP before starting an exercise programme.
- Wear comfortable clothing and appropriate footwear.
- Drink lots of water before, during and after exercising.
- You should try not to lie flat on your back after the 1st trimester.
- If you feel uncomfortable or are in pain. STOP. Listen to your body. Avoid overdoing it.
- Your heart rate should not exceed 140-145 beats per minute.
Remember, you need to rest during your pregnancy as well. Don't forget to put your feet up once in a while.
Meet Eimear McKenna, Member of Living Well Leisure Club.
Eimear tells Leisure Club Manager Ann Devlin all about her experiences
of exercising whilst Pregnant and the benefits she found.
EIMEAR & HER FAMILY HAVE BEEN MEMBERS OF THE HILLGROVE LEISURE & SPA FOR 4YRS. AS A VALUED MEMBER, WE ARE DELIGHTED THAT SHE IS SPEAKING TO US ABOUT HER EXPERIENCES OF EXERCISE & PREGNANCY.
HOW MANY TIMES A WEEK DID YOU EXERCISE BEFORE YOUR PREGNANCY?
I WOULD EXERCISE 3-4 TIMES A WEEK, EITHER IN THE GYM OR TRY OUT SOME OF THE STUDIO CLASSES.
HOW MANY TIMES A WEEK WOULD YOU EXERCISE NOW, DURING YOUR PREGNANCY?
I TRY TO EXERCISE 3 TIMES A WEEK IF POSSIBLE EITHER IN THE GYM OR SWIMMING.
THIS IS YOUR THIRD PREGNANCY; DID YOU GAIN MUCH WEIGHT WITH THE FIRST TWO? AND HAVE YOU GAINED AS MUCH THIS TIME?
WITH MY FIRST CHILD, I GAINED NEARLY 3 ½ STONE AND FOR MY SECOND 2 ½. AT THE MOMENT WITH ONLY 6 WEEKS TO GO, I HAVE PUT ON ABOUT 1 ½ STONE.
WHY DO YOU THINK THIS IS? WHAT ARE YOU DOING DIFFERENTY THIS PREGNANCY?
FOR THE OTHER TWO PREGNACIES I DID VERY LITTLE EXERCISE, EXCEPT MAYBE FOR A SWIM NOW AND AGAIN. NOW, I TRY TO WORK OUT 3 TIMES A WEEK IN THE GYM FOR 40MINS. I HAVE AN EXCELLENT PROGRAMME TO FOLLOW THAT THE STAFF MADE OUT FOR ME. THEY CHANGED MY PROGRAMME EVERY TRIMESTER TO COPE WITH THE CHANGES IN MY BODY. THE EXERCISES WHERE REDUCED EVERY TRIMESTER ALONG WITH THE LEVEL OF MY HEART RATE. I WEAR A RATE MONITOR AT ALL TIMES WHEN I'M EXERCISING.
YOU ARE LOOKING REALLY WELL AT THE MOMENT AND YOU SEEM VERY FRESH, EVEN WITH 2 YOUNG KIDS, HOW ARE YOUR ENERGY LEVELS? DO YOU THINK IT IS DOWN TO THE EXERCISING?
DEFINITELY. I HEAD TO THE GYM FIRST THING IN THE MORNING AFTER I LEAVE MY 4 YEAR OLD TO SCHOOL, AND THE LEISURE CLUB HAS AN EXCELLENT DROP IN CENTRE, TWINKLES, WHERE I LEAVE MY 2YR OLD. HE LOVES TO GET PLAYING AND INTERACTING WITH THE OTHER KIDS WHILE I'M EXERCISING.
I REALLY FEEL GOOD AFTER I FINISH MY WORK OUT.
YOU SEEM TO BE ALWAYS ON THE GO, HOW DO YOU FIND TIME TO RELAX?
WHEN THE KIDS GO TO BED, IT'S MY TIME TO RELAX. I'LL LIE UP BY THE OPEN FIRE AND READ MY BOOKS. I WOULD ALSO HAVE A MASSAGE & REFLEXOLOGY QUITE OFTEN. I RECENTLY WENT FOR THE ‘YUMMY MUMMY' PACKAGE IN THE LIR SPA. IT WAS LIKE PARADISE. I HAD 90 MINUTES OF PAMPERING, WITH A PEVONIA SIGNATURE MASSAGE, THE PLANTOMER FACIAL AND A HAND & FOOT TREATMENT. I WOULD RECOMMEND IT TO ANY PREGNANT WOMEN. THE ATMOSHERE & TREATMENTS WERE SO RELAXING, I FELT LIKE A NEW WOMEN WHEN IT WAS ALL OVER.
EIMEAR LATER GIVE BIRTH TO A BEAUTIFUL HEALTHY BABY GIRL. SHE IS NOW BACK AT THE GYM AND IS ON HER OWN PERSONALISED POST - NATAL PROGRAMME, WHICH ALSO INCLUDES CLASSES. CONGRATULATIONS EIMEAR AND WELL DONE!