National Fitness Day encourages the United Kingdom to celebrate the joy of fitness and physical activity. It is also a fantastic opportunity empasise the role that physical activity plays across the UK, helping us to raise awareness of its importance in helping us lead healthier and active lifestyles. On National Fitness Day, Jane Sandwood explores 3 reasons why muscle building and keeping active is important during pregnancy:
A nutritious diet is one of the key components to a healthy pregnancy, but expectant mums should know that exercise is also a factor to ensure their health and their baby’s well-being. According to the UK’s Chief Medical Officers, pregnant women should do around 150 minutes of moderate intensity workouts every week to reduce their risk of obesity and other health concerns.
Apart from cardio exercises such as walking or swimming, pregnant women can also benefit from building muscle or strength training during this special time. As a fitness professional, it is important to learn about the benefits of building muscle for pregnant women so you can impart your knowledge and offer guidance on how this can be done safely and effectively.
Why pregnant women are scared of working out
Pregnancy aches and pains are some of the reasons why expecting mums don’t like to exercise, but for some women, the fear of exercise is very real. In a survey of 1,000 pregnant women, it was found that one in four women are scared to exercise because they believe that it could cause a miscarriage, while one in eight is concerned that working out could bring on premature labour. However, experts say that these fears are unfounded and that exercise is not only beneficial for mums, but also for the baby. Building muscle, in particular, can be especially helpful during pregnancy, labour, and after giving birth. Here are the reasons why muscle building is important for pregnant women.
It strengthens the bones
Some women may develop pregnancy-induced osteoporosis because the baby gets the calcium from the mother’s bones. Because strength training stimulates osteoblasts which strengthens the bones, osteoporosis can be prevented, and it lowers the risks of injury and fractures during pregnancy.
It relieves pregnancy aches and pains
Most pregnant women experience nausea and fatigue, but strength training can help to alleviate these symptoms. Moreover, it can also relieve common pregnancy aches and pains such as back pain, leg cramps, constipation, haemorrhoids, and swelling in the limbs.
It helps one to get back in shape faster after giving birth
One of the common fears of expecting mums is that their body won’t bounce back after pregnancy. Fitness professionals should keep in mind that strength training can help a woman get in shape faster after giving birth.
Before getting pregnant women started on strength training, it is imperative that mums should see their GP or midwife to discuss the exercise routine before they can start. Advise expecting mums to listen to their body and to stop if they feel tired or uncomfortable, and have them follow a safe weight training routine specifically designed for pregnant women.
Get active this National Fitness Day, even if you are pregnant. Or gain more knowledge by signing up to one of our personal training courses!