Staying fit and healthy has become an essential part to a woman’s life, now that ‘strong beats skinny,’ and, women have become far more image conscious to the fact that fitness and strength training can not only shape their body, empower their mindset but also enable them to life longer and more healthier lives. Because of this, exercising during pregnancy is becoming more of a natural progression for healthy-minded mums!

Interestingly enough, the American College of Obstetricians and Gynecologists (ACOG) in December 2015 guidelines cited; strength training, pilates, and jogging among the activities that are “safe to continue.”

Research has shown that women who continue to exercise during pregnancy are less likely to have excessive weight gain, gestational diabetes, or require intervention during labor and birth. As well, the babies of active mothers also maintain a healthy body composition, improved metabolic function and have actually proved perform better on standardized intelligence tests through early childhood. My top 5 tips for staying fit during pregnancy:

1. Be Intelligent in your approach. Yes, it is still fine to sweat during your pregnancy and still push yourself during your workouts. But it is time to starting pre-programming your exercises, modify and slow down the pace. We like to advise our ladies to work around 6 out of 10 RPE (Rate of Perceived Exertion). More simply, you should be able to talk fairly comfortably while doing your exercise and not be gasping for air.

2. Train With A Purpose: Rethink what you are trying to achieve. No1. build or maintain a strong body and level of fitness in order to minimise any likely prenatal aches and pains such as, lower back pain whilst at the same time promote a healthy posture. No2. build a strong core, (internal and external muscles) to support the spine - where your centre of gravity changes as your baby grows. No3 our long term goal is the preparation for labour. To ease labour, make it as comfortable as possible as well as promote faster postnatal recovery.

3. Breathe Well. Did you know a woman’s cardiac output doubles during trimester 2, this is when the most changes in the body are occurring as your baby develops. Be sure to always inhale on the easier part of an exercise and gently exhale during the more difficult part. For example, breathing out in the upward phase of a squat. Correct breathing technique is essential! You want to avoid sudden changes in blood pressure which may lead to dizziness – as remember your blood pressure is now changing a lot.

Efficient breathing is the body’s natural coping method for stress and pain and good technique can be extremely helpful for relaxation during labour.

4. Continue to Train your Core. As mentioned above, a strong core is key in stabilizing your posture as your belly grows and your hips become anteriorly rotated. Be sure to avoid intra abdominal pressure, no crunches or planks it is now time to move towards stabilisation exercises. For example, pallof press, glute bridges, farmer walks, reverse planks, tall kneeling, half kneeling positions and split stance exercises. These effectively promote core stabilisation alongside glute engagement that can help keep your pelvis stable simultaneously.

A Note On DIASTASIS RECTI. This is the separation of the abdominal muscles down the line of tissue called the Linea Alba and can be noticed as a slight dome shape in the middle of the stomach. But don’t worry – this is normal and actually affects approximately 3 out of 4 women during pregnancy and can be improved and even closed again with the correct rehabilitation work after delivery.

5. Strength Training. Strength is a key ingredient to a comfortable pregnancy, that promotes better posture as your body shape changes- as well as, quicker postnatal recovery. A strong body means less aches and pains and less physical complications during the postpartum period.

According to studies, “women who were previously active can continue their exercise routine, aerobic and strength exercises, as soon as they learn of their pregnancy, as long as they are symptom free. Those women who were previously sedentary can still begin activity at anytime during pregnancy” (Davies, et al. 2003).

What’s more, your heart is healthier, your metabolism is functioning well, and you will have a healthy body composition. Lifting weights is an excellent way to maintain and improve stability and posture, and to support the extra weight you will be carrying. If heart is able to carry oxygen around your body at a faster rate and more efficiently this also promotes a healthy blood flow to the placenta. But be sure to decrease your load, and modify your exercises where necessary and I promise you, you will feel more energetic and physically ready!

Just remember! Always listen to your body and take good care of it, your pregnancy should be an enjoyable journey…