Pre-pregnancy fitness: It’s important to be fit and healthy no matter what your circumstances. However, if you’ve just become pregnant, or are trying for a baby, it’s essential to be in the best possible shape.
If you’re planning a pregnancy and want to find ways to improve your health and lift your energy levels, a pre-pregnancy fitness programme is the best choice for you. The right exercises and nutrition can even boost your sex life – giving you a greater chance of conceiving!
A good pre-pregnancy fitness programme can also help you combat:
- Tiredness and fatigue
- Back aches and pains
- Varicose veins and bad skin
- Constipation and stomach aches
- Circulation problems
- Low stamina and energy
Pre-pregnancy fitness – a few quick tips
- Slow, gentle and steady – it puts less strain on your body to start with a few half-hour sessions per week than to jump on an intensive fitness regime.
- Stretch and warm up - make sure you’re properly warmed up and stretched before doing any pre-pregnancy fitness exercises. This minimises the risk of strains and aches.
- Avoid overheating – make sure you drink plenty of water, don’t push yourself too hard, avoid exercising if it’s too hot and wear suitable clothes. An over-heated body can damage the development of the foetus.
- Eat right – get all the vitamins and minerals you need for you and your child. Check out our nutrition page for more information.
- Monitor your condition – if you feel faint, start getting cramps or aches, feel dizzy, feel nauseous or start getting any vaginal bleeding, stop your exercise programme immediately. If the symptoms persist, consult your doctor.
Pre-pregnancy fitness – some easy exercises
One of the key areas that you should exercise is the pelvic region. This area is put under a lot of stress during pregnancy and labour. By strengthening it now, you may make things easier later on. Try these simple exercises:
- Lie down with your back on the floor and your knees raised. Keep your back straight and your arms by your sides. Gently contract your pelvic muscles (as if holding the flow of urination) and hold it for five seconds at a time. Repeat this 10-20 times. Don’t strain too much though!
- Face a solid wall and place your palms flat against it. Lean gently into the wall with your legs bent. Then stretch one leg our behind you at a time, trying to keep your foot flat on the floor. Don’t strain too much, but you should feel your calves stretch gently.
- You can even do pelvic exercises when you’re sitting watching the TV or out and about. For example, try tensing your pelvic floor muscles (as if trying to stop the flow of urination) for a few seconds, then relaxing. Do this several times over.
Pre-pregnancy fitness – personal training and advice
We can connect you with expert pre-pregnancy fitness personal trainers across the UK. If you live in a remote part of the country, or prefer to conduct your course over the Internet, we can arrange a pre-pregnancy fitness course online. Contact us to find out more.
