5 pregnant exercises for two – you and baby ppt

Whether you are an exercise bunny or you haven’t done any exercise in a while, regular pregnant exercises will benefit both you and baby.

1. PREGNANT
EXERCISES FOR TWO
– You and Baby
Creating new life is exciting but can
you still exercise during this delicate
stages in a mother’s life?

2. •The 
American College of Obstetricians and Gynaecologists
 says, “A woman’s overall health, including 
obstetric and medical risks, should be 
evaluated before prescribing an exercise 
programme. 
•Start by walking then yoga or Pilates
•Relaxin is plenty so be cautious with strains in 
this period
HEALTHY REMINDERS

3. •NHS UK disapproves
•Normal cycling is fine and actually beneficial – 
from physician Andy Ward; also a cycling 
enthusiast.
•Don’t try the extremes though!! BMX is a no-
no
CYCLING WHILE PREGNANT

4. •When cycling while pregnant you must:
–Listen to your body
–Stay away from bumpy tracks
–Stay hydrated to keep baby away from
overheating
–Alter handlebars on bicycle as your bump grows
–Don’t cycle if you have morning sickness or back
pains. Return if relieved or try yoga.
–Don’t set unrealistic goals
What to Remember

5. •Running is safe during pregnancy if you don’t
have triplets or other complications
•Maternal health expert Dr. Sheeva Talibian
says it’s beneficial to reduce stress, BP and
excess weight and increase heart health
•Studies find that babies born to women who
worked out while expecting have stronger
cardiovascular systems
RUNNING WHILE PREGNANT

6. •When running while pregnant you must:
–Stay hydrated still
–Rest or walk if you feel tired
–Don’t run when you experience morning sickness
–Recognize time to give up running until after baby is
born
–Don’t get out of breath. If you can’t keep
conversations then slow down
–Concentrate on amount of time you run instead of
distance
What to Remember

7. •Exercise system developed by German born
Joseph Pilates concentrating on core muscles
to promote health, flexibility and balance.
•Specifically choose Pilates studios for
pregnant women.
PILATES

8. •Promotes good posture
•Boosts autonomic nervous system
•Strengthen tummy muscles to carry growing bump with
ease
•Strengthens pelvic floor
•Improves blood supply
•Helps body recover quickly after birth
•Learn controlled breathing to prep for labor and
childbirth
•Can prevent Diastasis
•Reduces muscle and ligament strains
Benefits

9. •Start only after 6 week check if normal
pregnancy and delivery. 8 weeks for C-section.
•Enjoy this clip:
Benefits

10. •Many gyms and antenatal clinics hold world
yoga and postnatal classes
•Yoga plays a very important role in pregnancy,
their bodies are more flexible making
ligaments more elastic to help reduce labor
pains
YOGA

11. •Greater breath awareness
•Improves circulation
•Enables body to stay supple and align
•Prepares legs, hips and pelvic muscles for labor
•Helps reduce stress
•Regular yoga during pregnancy helps return to
pre-baby shape quicker
Benefits

12. •Let your gynecologist advice you when to
begin exercising again
•You can begin gentle walking though
•C-sections need to wait a little longer
AFTER DELIVERY