Regular exercise while pregnant in the UAE brings a huge host of benefits to mummies and babies. It reduces blood pressure, and improves circulation, it helps the body adapt to a changing posture, and strengthens the frame of the body to help carry a growing baby bump, it boosts energy levels and encourages peaceful sleep (so important before sleepless baby arrives!), it helps maintain a healthy weight gain throughout the pregnancy, and therefore a quicker, easier bounce back after birth.
Studies have also shown that the risk gestational diabetes and preeclampsia are reduced with regular exercise and a healthy diet. It lifts the mood and wellbeing of mummy which is reflected internally to baby. It’s just a great complement to a healthy diet and a happy home for baby to arrive into
Prenatal yoga in Abu Dhabi is a great starter. It stretches out tired and achy muscles and encourages you to engage with your breath and your baby. Deep breathing is so beneficial to baby (fresh oxygen into the baby’s cells helping everything to form) and to keep mummy calm and centred so blood pressure and heart rate remain stable and healthy.
It’s a lovely way to take time for you – especially if you already have a toddler running around! Time for you before the baby arrives is crucial! Prenatal yoga also steers you through some very important poses to help prepare your body for labour. If you want to join a Yoga class in Abu Dhabi you can find more information here.
Brisk walking or jogging if you are already a runner. It gets your out in to the fresh air and moving naturally. And you don’t need any equipment to do it! Pushing your heart rate a little is good for both you and baby – but within a safe zone.
A fast walk involving strong arms and good breathing can become a very decent cardio workout. Especially if you are mindful of pulling up through the core and engaging the pelvic floor.
Jogging should be contained to the first 30 weeks only, thereafter the weight of the baby can be a little taxing for your pelvic floor, and as prolactin builds in the joints, injuries are more likely. But if you are a runner already, jogging can bring you a little injection of those endorphins you may be craving.
Swimming is a wonderful all-round exercise. Pregnant or not! The heart and lungs are working, the big muscles of the arms, core and legs are all moving together in harmony, and there is zero impact. Perfect for pregnancy.
The prone position (facing down) of breast stroke or freestyle allows the belly to be weightless (a welcome relief towards the latter stages of pregnancy!) and swelling is reduced being surrounded by cool water with circulation pumping.
Mummy should never be out of breath while swimming but a nice pace to encourage the blood to pump is extremely refreshing and beneficial.
Weights can also be a great complement to the cardio and stretching based methods above. Overhead weights are best avoided as it can increase the blood pressure and strain the pelvic floor. But with the guidance of a qualified trainer, weight training is fantastic way to help prepare the body for labour.
And for baby-carrying when baby is here.
Prenatal Pilates. Without doubt, THE best way to keep hold of that core during pregnancy, and build a strong, healthy frame in advance of your little one’s arrival. It’s a safe and effective workout for pregnancy with zero impact and deep muscle strengthening and lengthening.
Prenatal pilates should be practiced with a trained professional in order to gain the full benefit. You can view Pilates Personal Trainers here.