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Episode 12 - Your Exercise in Pregnancy Bible With Rosie Dumbrell

Episode 12 - Your Exercise in Pregnancy Bible With Rosie Dumbrell

Join Physio, Pregnancy Fitness, wellness and yoga instructor Rosie for an evidence based approach to all things Exercise in Pregnancy. Consider this your bible of the what, how and why of pregnancy exercise so you can move through with confidence!

You can reach Rosie on email - rosie@lennyroseactive.com.au, on instagram @lennyroseactive or on the recently released Pregnancy Fitness and wellness platform including home based pregnancy workouts on Rose Fit.
Mama Matters.mp3
[00:00:00] Welcome to the Mama Matters podcast. Whether you're expecting you've recently given birth, or are just starting along your fertility journey. It's time to get down to the nitty gritty and sort fact from fiction. I'm your host. Rosie Dumbrell, physiotherapist and pregnancy expert. Mama Matters aims to provide an easily digestible, up to date and evidence based approach to pregnancy, birth and motherhood with a side dose of humour along the way. With interviews from the industry's leading experts and experience of my own adventures as a mother to three gorgeous boys under four. I want to share the stuff that helps to grow confidence throughout motherhood. Mama Matters is a podcast by Lenny Rose Active, and this is what you can expect to hear in upcoming episodes.

(Scroll to bottom for listed resources)

[00:00:41] “Current information indicates that women who continue performing regular exercise throughout pregnancy and breastfeeding at or above 50 percent of their pre pregnancy levels, improve wellbeing, deposit and retain less fat, and have shown to recover recover more rapidly than women who stop or don’t exercise.

[00:01:00] Welcome back, guys. Episode twelve, we are flying through just really trying to keep the content coming to you, especially in the crazy climate that we live in. I think knowledge is power and knowledge is confidence. And, you know, that's really everything that we're about with Lenny Rose Active and obviously via this podcast, Mama Matters.

[00:01:20] So thanks so much for coming back today. I am actually just behind the mike myself. No guests.

[00:01:26] I am my own guest, and am going to be sharing everything to do with exercise in pregnancy. On the face of it, talking about exercise can sometimes seem more, I guess, a very superficial kind of thing. We know there are so many, you know, sort of layers of benefits around being active. But I really dive in today around so many of the kind of evidence based benefits behind staying active in pregnancy. And, you know, it's a really huge part of my M.O. with Lenny Rose Active is to just give another kind of layer of confidence to helping women stay active in pregnancy and then also how they tend to exercise in postpartum. So, as you will know from the intros, I am a physiotherapist. I have a special interest in pregnancy and postpartum and have done extensive training in exercise and fitness specific to this population, as well as prenatal yoga and I'm just really, really passionate about getting and keeping women moving throughout the motherhood journey. And I can't wait to tell me a little bit more around the specifics, what you need to know around what's sort of healthy level of exercise for pregnancy. And yet just more about the sort of other flow on effects that staying active has not only on your body, but on your mind and on your unborn baby. So, so, so interesting.

[00:03:00] So excited to be chatting to you today about exercise in pregnancy. I'm just so passionate about educating women to stay active and healthy throughout pregnancy and motherhood. And it just goes so far beyond anything to do with aesthetics. You know, it is just so much about keeping ourselves physically and mentally fit and healthy for the job of motherhood. It's a big one. And there's a lot of different demands on us. And when we can stress the body in a positive way through a healthy level of exercise, we really prepare ourselves, both physically and mentally, to be resilient for the physical rigors of pregnancy and motherhood, but also the emotional and mental ones, too.

[00:03:46] And yet there's just so many reasons that I'm passionate about getting the right information across about exercise in pregnancy, because there is just so much out there. And, you know, it's like, what do you filter and what do you keep? And that's a really big part of why we started the podcast Mama Matters, because it is so hard to find, you know, what's the good information out there. And our promise to you is that all the information that we share is based on health professional medical experts, expertise with their experience, but also with the research and evidence based backing. So that's a really big part of my mission, to spread an evidence based approach to exercise in pregnancy and huge part of what we will cover today. And, you know, not only the why behind pregnancy, exercise and postpartum exercise, but the what and how and when not to. So the contra indications we will briefly cover those. But I'll also provide a full list in the show notes.

[00:04:44] And then, you know what, the sort of fears that we might have around staying active in pregnancy. And I'll talk to those as well with an evidence based approach. So my Bible for exercise in pregnancy. I have a couple of sort of, I guess, main resources and mentors. And for those of you out there who are health professionals wanting to sort of get a little bit more, you know, into the nitty gritty of recommend a great book called ‘Exercising Throughout Your Pregnancy.’ Very simple title by some American doctors. James Clapp and Catherine Cram.. And they have compiled about 20 years worth of their own research, but also literature reviews on various elements of staying active in pregnancy and into the postpartum period. And it just is a very easily digestible and up to date information source. So I really love that. I've also trained with the Burrell Education, as a UK based organisation with a very modern approach to exercise and pregnancy and motherhood and seeing that pregnant period as a really important period to to educate and inspire women on how to prepare their bodies, as their body grows in pregnancy, for labour and birth and for the rigors of motherhood. So I absolutely love Jenny Burrell and the work that they're doing. And a lot of the information that is in my brain comes from them. And also a beautiful Irish physiotherapist, Michelle Lyons, who does a lot of lecturing as well. And just, you know, has got so much of the latest up to date research around various elements of exercise in pregnancy and motherhood. So I absolutely love, love, love those ladies, as well as beautiful Amanda and Phoebe at Mindful Pregnancy Yoga training – a Melbourne based couple of yoga teachers. They have a really modern approach to the way that we move the body and really passionate about that sort of core integration. And speaking in the right way to the pregnant body so that it can say sort of stable, strong and safe and also prepared for labour

[00:06:43] So those are my kind of Bibles. And obviously I'm very much following and listening to the World Health Organisation guidelines, as well as the American College of Obstetricians and Gynaecologists or a ACOG.

[00:06:56] So, yeah, without further ado, I just wanted to sort of yet really, really give you the sort of the why behind, you know, all of the information. And also, I know if you have been listening along and following us on Lenny Rose Active, you know that I'm a physio. I myself trained in pregnancy and postpartum fitness, exercise and yoga and practice what I preach every day. And I'm just really wanting to share the good word.
So let's get the boring stuff out of the way. Who shouldn't exercise in pregnancy? So you can find a complete list of contraindications to exercise in pregnancy. Over at the American College of Obstetricians and Gynecologists, or ACOG. But they definitely say that all women can participate in physical activity throughout pregnancy unless they have a certain number of contraindications or are advised by their health care provider not to. And if you have absolute contraindications, you generally will just continue your daily activities, but you wouldn't participate in more strenuous activities. And then women with relative contraindications should discuss the advantages and disadvantages of moderate to vigorous exercise with their care provider before participating, so absolute contraindications as listed by ACOG are: are if you have ruptured membranes, Premature labor, unexplained persistent vaginal bleeding, placenta previa after 28 weeks of gestation period, an incompetent cervix, IUG or intrauterine growth restriction. Higher order multiple pregnancy, i.e. triplets, uncontrolled type one diabetes, hypertension, thyroid disease or other serious cardiovascular disorders.
And then we also have relative contraindications. So where you would discuss the benefits and, you know, weigh up the pros and cons of exercise. If you've had recurrent pregnancy loss, if you have gestational hypertension, history of spontaneous birth, if you have mild to moderate cardiovascular or respiratory disease, although I would generally suggest that exercise will be of benefit, but again, in consultation with your health care provider. Anemia is another one - that's obviously going to impact oxygen delivery around the body and sort of some symptoms; if you have eating disorders or malnutrition. And if you have a twin pregnancy after the 28 week or you know, you need to definitely discuss the ins and outs of that with your health care provider and if there are other significant medical conditions. So that's just the basics, And these you can find the absolute list here:
https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy

It’s always really important to check with your health care provider if you fall into those lists and having a plan going forward with them.

[00:09:23] But other than that, you know, a lady with the normal, uncomplicated pregnancy should be exercising regularly. And again, if you've got HG, Hyperemesis Gravidarium - really severe morning sickness, again, that's another one that you would be chatting with your health care provider about the pros and cons. But in my experience, I would say I had moderate morning sickness. So not vomiting a lot, but feeling horrendously hungover and feeling like you want to vomit for really long period. In my first pregnancy, about 26 weeks, twenty two weeks in the second pregnancy and about 18 weeks in the third. And I found that a moderate level of exercise actually did help to stave off morning sickness. And so definitely gave me a little boost of energy. I know that a lot of it probably was psychological and also just giving you a distraction for that sort of, you know, 20 minutes, half an hour out where you can sort of take your mind off the morning sickness because it is pretty all encompassing and quite pervasive. And so exercise is definitely a strategy to help, you know, especially in the first trimester.

[00:10:20] The most important thing is just to listen to your body and to, you know, to try to be active if you feel up to it, whether it's walking some gentle prenatal yoga or lower level of intensity of your usual activities. There’s no reason if you're a runner, that you can't continue to jog in the first trimester. But, you know, the really important things are to take care of intensities. You're not sort of exercising too vigorously, keeping out of the heat and you staying well hydrated, well-fed and well rested in between. So, you know, it's a lot of common sense, really. But, you know, the current World Health Organisation recommendations for exercise in pregnancy are that we continue to exercise to the tune of a woman who is not pregnant at the same age bracket. So that's sort of 18 to 64 age bracket. Their recommendation is 150 minutes of moderate exercise a week or three hundred minutes of low intensity. So that's a lot. It sounds like a lot, but I think because we are so sedentary generally throughout the day for, you know, a lot of the population to move the body for sort of 45 to 60 minutes a day in some shape or fashion, is the recommendation and that might come as a shock or a surprise to you that that same recommendation applies to a pregnant woman? But, you know, it is really the intensity, the type of exercise that we moderate, less so than the volume. And obviously that increased awareness or connection to ourselves and the information from our body so that we are really, really listening into what the body is telling us.

[00:11:55] So once you pass that sort of first trimester, quite often the morning sickness will reduce and you'll feel a bit more like getting back into exercise. We definitely recommend, again, that you're keeping up some daily exercise, but if you haven't been able to exercise in the first trimester, you definitely want to start slowly and build back up and healthy volume of movement. For someone who is not previously active before embarking on a pregnancy, so say who is sedentary, didn't really exercise much. The WHO recommendation is that you slowly build up to that recommendation over time. And so whether you're sedentary or you just didn't feel like exercising in that first trimester and to slowly build back up is recommended, I guess. So you might start with a 10 minute walk and then that slowly builds up to that sort of 60 minutes of low intensity exercise per day, or you might be more and that sort of moderate group, which will bring you back to, you know, maybe around 30 minutes of more moderate exercise.

[00:12:49] But it's a slow build and you're slowly building your way back up there, increasing a little bit by little bit. So, yeah, I think that's probably something that will come as a surprise. A previously sedentary woman is actually recommended to start exercising in pregnancy, and I think back in the old days, we would say don't start anything new.

[00:13:04] But certainly walking and swimming, stationary bike, pregnancy specific Pilates and yoga, modified strength training program are all really, really appropriate, regardless of your sort of entry point. And if you're unsure, then definitely doing so with the guidance of a trained pre or postnatal fitness / yoga/ Pilates instructor is really, really key as well. So we know that in that second trimester is when relaxin or the hormone that softens the ligaments, particularly around the pelvis, but does have a low level sort of global effect around the whole body, that starts to peek around 12 to 16 weeks. And so you might experience some pelvic discomfort or groin discomfort in that sort of early to mid second trimester. And, you know, Relaxin sort of gets the blame for a lot of things, but it is a number of hormones, one of which is relaxin. Progesterone is there as well. So so it can be partly responsible, particularly progesterone for digestive disorders. And feeling like constipation is really one, too. But also towards the end of the first trimester, our blood volume is increasing, but blood volume doesn't increase at the same. There's a lag between where our blood vessel walls dilate and relax a little due to those hormones. And then there's a lag where we sort of have the blood volume catching up to that increased capacity for blood. And so that is when we can feel a bit dizzy, lightheaded, things like that. You know, there will be ebbs and flows throughout the whole period of pregnancy. But you need to slow down and, you know, at all times, listening to your body. Core wise, we want to avoid things like anything that compresses the abdomen. So it's really important to stay strong in the core in pregnancy. But there is a really big also red flag around doing abdominal compressions. I think sometimes people associate sit ups with core, but it's really it's just one way that we can exercise our abs more so than the core.

[00:15:02] And our core really comprises all of the central portion of our body. And so we can exercise the core and so many effective ways without any compression of the abdomen, which would involve, you know, those sit up type actions and twisting. So we want to really avoid that. And we also want to avoid too much load on the anterior wall of the abdomen system, push ups and planks. I tend to sort of modify those early on in pregnancy even before there's a bump. And also really focus on technique around breath and also pelvic floor and deep abdominals so that we as we grow the belly, we have a really great foundation for core and. And then as appropriate, we start to modify that, especially if you are feeling any strain or “doming” in the abdomen. And we tend to move away from anything in that sort of prone or sort of hands and feet down positions. In second trimester, running will become increasingly uncomfortable and look again, it is safe for you and your baby to run at low intensities in pregnancy. As mentioned, if you were previously running before pregnancy. But I see on Instagram that women who have ‘clocked 5000 miles over my pregnancy.’ I'm thirty six weeks and I'm still running. And while in some elements that is admirable-

[00:16:14] There probably isn't a lot of well, there isn't harm to the baby in doing that. But it's, you know, what's the sort of relative harm to their body? Because as the as the baby grows, we have increasing pressure on the joints, the spine, pelvis and also lengthening of the pelvic floor. So quite a lot of the stress on our pelvic floor is is literally the weight of the baby and the biomechanical changes around that. And, you know, it's not just the sort of exiting a baby through the pelvic floor that creates that sort of stress on the pelvic floor. So, you know, while it might be okay for you if you were an athlete or distance runner to continue running, I really wouldn't consider it necessary.

[00:16:57] And is there something else that you could do that might have lesser implications for your body and be safer for your body over time and you're running outside? We can't control the environment as much in terms of heat and, you know, keeping our fluids up and things like that. So there's a lot of things to think about. So I definitely jogged in my pregnancies, but I stopped around, sort of mid second trimester because I could feel that there was starting to be pressure on my abdomen and pelvic floor. And at that point and, you know, it's not worth it. There are better things that I can do and hired a stationary bike for all three pregnancies. And it was a great way to get my cardio in in a safe way. So really have to think about that. If you're a runner and you sort of have that sort of headstrong mindset that you're going to keep running in third trimester. Much like the second trimester, you modify some positions and exercises to accommodate the changing nature of your body and bump and balance becomes a bit of an issue. So if you're doing yoga and Pilates, you want to think about making sure you're supporting yourself, your stance might be a little bit wider. You might be having more props and maybe working next to a wall and yeah, just thinking about moving more into the preparation for labor and birth at this point.

[00:18:07] So I love heaps of squats. I love lots of squat holds against the wall, something we really have to guess, breathe and surrender into it, a discomfort and strengthening the legs and the body in preparation for labor. But without that impact, without any sort of additional pressure on the sort of abdomen and pelvic floor. So begin to strengthen and activate the pelvic floor. You really want to be doing this in third trimester - I think there is that misnomer that if our pelvic floor is too strong, it’ll be hard to birth a baby. And, you know, we really need that balance of strength and the capacity to relax our pelvic floor. So I think that can be where that sort of guidance comes from. So we definitely really want to have a strong connection to our pelvic floor. It can be overactive. And absolutely, we don't want an overactive pelvic floor because especially in this sort of method that I subscribe to, which is hypobirthing, it really is about not doing too much and not doing the pushing and relaxing and letting the body, you know, deliver a baby rather than pushing and sort of straining. And so we really need to have the capacity to relax the pelvic floor - so we can strengthen it. But then we also need to work on relaxation techniques, too, so that we have a strong but not overactive pelvic floor for birth. So that's really, really key. So pelvic floor exercise, you know, making it functional. We can get a really great pelvic floor, light up with squats, things like that, but thinking about some to make it functional. So before you lift up your other kids, before you lift something heavy, you want to learn how to engage the pelvic floor before you cough, sneeze, any sort of thing that is going to bring additional load to the pelvic floor.

[00:19:50] Really good practice in preparation for you know, that's exactly what you need to be doing to help recover your pelvic floor and help to reconnect the brain - pelvic floor axis in that postpartum period. So I think, as I mentioned, that training starts to give way to preparation for birth. So you still want to stay fit and active, but focus on sort of positive movement and mental preparation for building faith that your body is designed to make and deliver babies like it's just what you were put on this earth to do. And so by the third trimester, you're definitely low impact think power walking rather than running and jumping. And yeah, as I said, about 50 percent of the changes to your pelvic floor come from the weight of your baby in utero rather than just delivery, so really incorporating that knowledge into your third trimester exercise. You might also have some dizziness due to postural hypotension. You know, this can get worse as the pregnancy progresses, so really listening to that. But by and large, we just want you to have confidence to move well during pregnancy. And in the absence of complications, you can build strength and confidence in your birthing body and carve out precious time for yourself and a self care routine that will stick well beyond delivery. You can foster a fabulous happy hormone hit that accompanies exercise and fresh air, even if it is in your backyard or with the window open inside in COVID19 restrictions. So that's a big overview.

[00:21:09] And now I just wanted to go into more specifics around sort of the what and the research about the benefits. What are the benefits of exercising in pregnancy other than the physical benefits?

[00:21:21] So we know that staying active in pregnancy helps to reduce risk of hypertension, of diabetes, of low back pain and of other pelvic and general injuries.

[00:21:33] We know that it also helps to reduce both perinatal and postnatal incidence of depression.

[00:21:40] We also know that staying active in the pregnancy period has so many benefits on our unborn baby. And again, some of this research comes out of that book I mentioned and the work of doctors James Clapp and Catherine Cram.. We know that women who continue regular weight bearing exercise throughout pregnancy have easier, shorter and less complicated labours. Oh my goodness. Exercising up until delivery can on average reduce length of labour by one third and continuing regular exercise in pregnancy has shown to reduce physical discomfort, hastens recovery and does not increase the risk of exercise related injury. Now I think some of this sort of fears around exercising pregnancy could be that regular vigorous exercise might increase the risk of preterm labor or early membrane rupture. But according to their research and also the ACOG - American College of Obstetricians and Gynaecologists, ‘regular exercise does not increase the risk of preterm labor or early membrane rupture’ in the normal uncomplicated pregnancies. So women who stay active, during pregnancy maintain positive body image and thoughts about themselves, their baby, and upcoming labour and delivery. And yet current information indicates that fit women who continue performing weight bearing exercise throughout pregnancy and breastfeeding at or above 50 percent of their pre pregnancy levels, gained less weight deposit and retain less fat, have shorter, less complicated labour’s and recover more rapidly than women who stop or don't exercise. So, you know, some of the other questions would be – ‘ can exercising, you know, increase the risk of miscarriage or low birth weight or early onset labor?’ According to ACOG, again, physical activity in pregnancy does not increase your risk of miscarriage, low birth weight or early onset labor. Again, I think it all comes with a healthy dose of really listening to your body and moderating when you feel you need to. And so I guess one of the big questions is also around what about exercise intensity? So historically, medical practitioners have recommended that we don't raise our heart rate above 140 beats per minute during pregnancy. And look, this might be an okay guide, but for me, I'm always like, well, what if you're really fit, or you're at the other end of the scale and really unfit and 140 beats per minute is really big work for you. And at the other end of the scale, if you might feel 1140bpm is not a lot of physiological stress at this level, and you might not be working enough to sort of maintain those health markers. And so for me, with a resting heart rate of around 45 to 50 beats a minute and max heart rate of over 200. And so, you know, 140 beats minute, I’m basically asleep.

So, what is recommended these days is the use of the Borg scale, which is a rate of perceived exertion scale and has a modified modern version, with a scale of six to 20. And what we recommend is aiming at about that 12 to 14 out of 20 levels - working moderately hard but to be able to talk whilst exercising. So that's really, really key. You might be wondering what happens to your baby when you exercise. So regular exercise appears to improve your baby's ability to deal with intermittent changes in blood flow and oxygen delivery, which are part of everyday life. So by exercising in pregnancy, you're really helping to build resilience and to build your baby's ability to cope with stress. So your baby's heart increases during exercise session and then decrease at the end of the exercise session. And the magnitude of the increase in your baby's heart rate is proportional to the effort or stress or exercise intensity.

[00:25:31] And so definitely you need to take this into consideration. So, you know, it may be short bursts of higher intensity exercise. Again, of the right type of exercise, maybe on an indoor bike, things like that. But, you know, you want to make sure that your then bringing the heart rate back down relatively quickly and letting it come back to that sort of moderate – lower level of effort as well. So definitely food for thought. We also have increased fetal activity or movement when we exercise. So that's a really good thing. And then, you know, according to, again, Dr. James Clapp, when the mother exercises regularly in pregnancy, baby has an increased ability to adapt to the stresses of labour and delivery and initiation into the outside world. And newborns are, quote, here. ‘Newborns of exercising mothers don't have trouble adapting to the transition to life outside the uterus and are alert and easy to care for. ‘

How great is that? We know that sound and vibration stimulation, which is obviously a flow on of exercise, increase the baby's brain development. And it appears as if babies of exercising women have a slightly higher but statistically significant intelligence scores at one year after birth, as measured by the Bayley Scales of infant development. So.

[00:26:47] Well, yeah, some really great food for thought there, too. So couple of other points. Cardiac output may also be compromised – reduced blood flow to the mother and baby - when we lay on our backs. So how much sort of blood we're pumping back out from the heart to the periphery. So we recommend not laying on your back or on the right side due to the weight of the uterus compressing the main returning vein to the heart. And so we want to avoid exercising on our back. So if you're doing yoga and Pilates and things like that, definitely that's something you want to modify. From that sort of early second trimester. But your body will tell you so. Absolutely. From my experience in my first pregnancy, I was practicing so much yoga because I owned and operated the yoga and Pilates studio. I was teaching and practicing sort of, you know, multiple times a day. And I felt pretty fine laying on my back in terms if I didn't have the symptoms of breathlessness and nausea and dizziness, that second and third pregnancies absolutely had a lot of that. And so a lot sooner I had to bring that out of the way that I was moving.

[00:27:46] So something to think about. You absolutely will feel if you have that sort of reduced blood flow, you'll get those sort of symptoms. And so if you're lying on your back for 30 seconds a minute or so and you don't have those symptoms, then there’s nothing hugely to worry about. We know that motionless standing is also associated with significant decrease in cardiac output. So if you stand for work and you're in the one position, absolutely need to sort of move around as much as possible and change up your position from sitting to standing because we'll have venous pooling in the periphery and therefore reduced cardiac output because there's less blood flow coming back to the heart. So something to think about and definitely getting some compression wear to help improve venous return and a little sort of shameless plug for our “in the zone” leggings, which are designed to follow the sort of venous mapping of the lower limbs and help to improve blood flow return to the heart. So great for exercising and non exercising women, actually, especially if you have this sort of standing job.

[00:28:43] So, you know, in finishing some of the most passionate reasons for me about educating and through the Lenny Rose brand, facilitating women to stay active in pregnancy and motherhood and again some of the other research and my own experience of that confidence in my body to birth a baby. So, you know, doctors Clapp and and Cram talk about women who exercise regularly throughout pregnancy, having greater confidence in their body and their body's ability to birth a baby. And, you know, we know from research again that when we exercise, we we tend to have a better self-image and that sort of self-confidence that is overlaid from that. And, you know, we live in a day where we've seen so much in the media with women sort of screaming through birth and it being sort of, you know, a horrendous affair, especially when we look on what's on TV quite often when we hear the horror stories of our friends.

[00:29:40] And, you know, I think when you're pregnant yourself, you really need to sort of insulate yourself too much from a lot of those stories and be able to sort of create your own sort of path to birth and motherhood and exercising regularly, building that self-confidence and self-worth and that understanding that knowing that you're designed to deliver and to birth and to grow humans, you know, really has such a profound impact on your ability to do so, to birth the baby with confidence. And so that's a huge reason why I'm passionate about educating on exercise in pregnancy and helping to keep women active. Is that connection to their bodies and that trust and faith in what we put on this earth to do? You know, obviously not everybody, but many of us put on this earth to do so. Yeah. Food for thought. So that trust, that faith and that connection to your body, as well as all the other hosts of benefits on both yourself and your unborn baby and then your future self.

[00:30:39] So in that postpartum period, you know, you will have carved out that sort of routine to be new, taking time out for yourself. And it's a lot easier to then bring it into the postpartum period. If it's just part of your flesh and blood to do so every day.

[00:30:53] Yes. So that's sort of, you know, that's it in a nutshell. I wanted to finish with my top ways to stay active in pregnancy.

[00:31:01] So I'm a huge fan of walking, stationary bike of pregnancy, specific yoga and pilates. I'm a really big fan of functional movement training. So, you know, I can think of the example of movement patterns that I do a million times a day with my kids. And, you know, so it's really important that I have that strength in pregnancy because we're going to need to start doing that early postpartum period and beyond. And so things like lunging, we lunging down to pick up toys like, oh, my God, a million times a day we're squatting to pick something off the floor.

[00:31:32] Like I often have to pick all three of my children up at once from the floor. And I thank God that I have strong legs and strong core because I would not be able to do that and not fall over. So, you know, making it functional.

[00:31:47] Like, how many times have you had to get up off the floor without your hands or will you have to in the future if you're holding a baby and you need to sort of come from a kneeling position and stand up without using your hands? And so, you know, it really is about sort of training those functional movement patterns that we do a million times a day that we need to be strong for, particularly in our sort of core and legs because our hands are often tied up doing other things. So, yeah, those are definitely my top. Swimming is a great one. You might be restricted with that at the moment in COVID19 Walking, as I said, is really great. That's an easy one that everyone can do. But if you do have pubic symphysis pain or sacroiliac pain, sometimes walking can aggravate it. So getting on a stationary bike again, for the most part, that probably won't aggravate you, but it can. And if not, there are so many other great ways to get your heart rate up that’s not changing that sort of leg position too much. And so you can check out some great videos we have on IGTV and on YouTube. And there'll be a lot more to come via the Website over the coming months. So I really hope that you enjoyed that,
[00:32:49] And you found that useful. And if you do have any questions, comments, anything like that, please, please send me a DM

[00:32:58] And if you love what you're listening to with the podcast, please give us a big old shout out by screen shotting the episode that you're listening to and tagging @lennyroseactive on Instagram and it to bring me more of the great stuff, evidence based, experience based information to help you through your pregnancy and motherhood and journey. Have a beautiful day, guys bye!

[00:33:23] This episode is brought to you by Lenny Rose, active, Australian owned three times mom and physiotherapist designed luxe active and technical where the Pregnancy to Motherhood Journey. You can find us on Lenny Rowe's active dot com today. You or on Instagram at Lenny Rose Active.

ACOG exercise cautions and contra-indications:

https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy

“Exercising Through your pregnancy.” Clapp, J & Cram, C.

https://www.amazon.com/Exercising-Through-Pregnancy-James-Clapp/dp/1936374331/ref=nodl_

In the Zone Compression leggings:

https://lennyroseactive.com.au/product/in-the-zone-legging-black/

Burrell Education :
https://www.burrelleducation.com

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