Prenatal Fitness

 

Research has shown that healthy eating and exercising while pregnant has many benefits to both mom and baby.

 

BENEFITS:

  • Lowering your risk for gestational diabetes
  • Less complicated labour
  • Minimizing weight gain
  • Reducing back pain
  • Lowering your risk of gestational hypertension
  • Improving self image
  • Reducing stress
  • Increasing energy levels
  • Faster recovery time
  • Babies are less likely to be colic

 

EXERCISE RECOMMENDATIONS:

It is recommended that pregnant women, who are not experiencing any complications in their pregnancy, should exercise at least 30 minutes a day, 3-4 days per week at a moderate intensity.

 

QUALIFIED INSTRUCTORS:

The Edmonton based prenatal fitness classes are taught by a certified instructor that has years of experience teaching quality and well- structured fitness classes to pregnant women. These classes are a way for women to stay active while pregnant and meet new moms – to - be.

 

PRENATAL FITNESS CLASSES:

Our bodies change throughout pregnancy, so should our workout routines ... this is why the prenatal fitness classes are divided into separate classes based on the last two trimesters of pregnancy. You will learn safe and effective exercises in each class. Modifications will be given based on the client’s fitness level.

MHW Prenatal Fitness Class

PRENATAL FITNESS CONSIDERATIONS

  • Consult your health care provider before you exercise. You will need your health care provider to fill out the PARmed – X for Pregnancy Form before you participate in an exercise program. Click Here To Download Form
  • Stay hydrated to prevent overheating
  • Wear comfortable and loose fitting clothing to help regulate your body temperate while you workout
  • Wear comfortable and appropriate exercise footwear
  • Be aware that you might feel off balance while exercising due to the change of your centre of gravity while pregnant

WHEN TO STOP EXERCISING AND CONTACT YOUR HEALTHCARE PROVIDER

  • Spotting or bleeding
  • Decreased fetal movement
  • Uterine contractions
  • Feeling of dizziness
  • Chest pain
  • Shortness of breath

Second Trimester:  Week 14-27

Did you know...

  • Average weight gain is about 12 lbs this trimester (will vary depending on if you were underweight or overweight at the start of your pregnancy)
  • You should only intake an extra 300 calories per day (i.e. bowl of cereal and low – fat milk; glass of milk and banana)
  • You will experience less morning sickness
  • You might need to start shopping for a new wardrobe
  • You may have symptoms of heartburn, constipation, leg cramps, sensitive gums, spider or varicose veins, skin changes, hemorrhoids, breast enlargement
  • You might feel more energetic
  • Between 14 – 27 weeks your baby will measure around 3.5 – 15 inches from crown to rump and weighs  between 1 oz – 2 lbs
  • You could find out the sex of your baby with you first ultrasound around 20 weeks
  • You will start to feel your baby move
  • Your baby can yawn and hiccup
  • Your baby’s senses are starting to develop: taste, smell, sight, and hear
  • You can hear your baby’s heartbeat with a Doppler
  • Your baby’s skeleton develops bones
  • Your baby can make sucking noises
  • Your baby’s fingerprints and footprints start to form
  • The amount of blood in your body has increased by about 50 percent during your first and second trimester
  • You may have the following tests done: Quad Screening Test and Glucose Screening

** Contact your health care provider if you are concerned with any of the symptoms you are experiencing***

Third Trimester: (week 28-40)

Did you know…

  • Approximate breakdown of your total weight gain (average total pregnancy weight gain is between 25-35 lbs; this will vary depending if you were underweight or overweight at the start of your pregnancy)
      • Baby: 7-8 lbsPlacenta: 1-2 lbs
      • Amniotic fluid: 2 lbs
      • Uterus: 2 lbs
      • Maternal breast tissue: 2 lbs
      • Maternal blood : 4 lbs
      • Fluids in maternal tissue: 4 lbs

    Maternal fat and nutrient stores: 7 lbs

  • By around 32 weeks your uterus will be sitting about 5 inches above your navel
  • You might be experiencing heartburn, leg cramps, itchy abdomen, protruding navel, stretch marks, difficulty sleeping, enlarged breasts, shortness of breath, increasing clumsiness, lack of bladder control, lower back pain, increase or decrease in appetite
  • You might experience Braxton Hicks
  • You might experience different emotions such as anxiety, depression, fatigue, apprehension about child labour and excitement
  • Between 28 – 40 weeks your baby will measure around 16 –22  inches from crown to rump and weigh  between 2.5 – 9+ lbs
  • Eating more omega 3’s will help with your baby’s brain development
  • You should start developing a birth plan to reduce your anxiety about the whole birth process

** Contact your health care provider if you are concerned with any of the symptoms you are experiencing***