Tag Archives: swimming

Light exercise?

So yes, I’m pregnant, gaining weight, eating lots to satisfy cravings and because I’m feeling so nauseous, I’m not really feeling like exercising. Sad but true.

I am however 15 weeks through and although I am still quite lethargic and vomiting most days I know that being mobile and exercising during my pregnancy is both good for me and my bub.

I didn’t exercise during my first pregnancy but I was working full time and my job allowed me to get out if the office and see clients which allowed me to do lots of walking. I also walked to and from the bus stop to get to work and always got off a few stops shorter than needed and walked. Simply because it felt good and I enjoyed it. I still gained 17kg with my first pregnancy however I ate reasonably well and found that the weight fell off and I was back to pre baby weight within 7 weeks from giving birth to my little man. I think perhaps this was because I was running in adrenalin as my bub who is now 2 didn’t sleep, suffered reflux and I was simply a thousand miles per hour!

Exercise is good for you in pregnancy, and is perfectly safe. However, it’s thought that as many as three quarters of women with a healthy pregnancy don’t do enough exercise.

Taking daily exercise won’t harm you or your baby, and can also help to prevent pregnancy and birth complications, such as pre-eclampsia. It may also help you to have a shorter labour and increase your chances of giving birth vaginally. Let’s face it, labour can be very intense and it felt like I had ran 10 marathons by the time by 5hour labour had delivered my gorgeous little man. I’m not sure how some women survive long labours. I certainly praise them!

Being active and exercising regularly before and during pregnancy will help with –

Keep pregnancy niggles, such as backache and pelvic girdle pain, constipation and fatigue, at bay.

Feel better about the changes that are happening to your pregnant body.

Maintain a healthy weight, although fluid can attribute to weight gain so perhaps don’t weigh yourself too much, go off how your feeling and looking.

Get a better night’s sleep.

Help to reduce or prevent depression again both during and after birth and also can improve your self-esteem.

Prepare your body and mind for the demands of labour and birth, as mentioned I felt like I’d ran a marathon!

Get back into shape after your baby is born. It’s amazing how the muscles remember what it’s like to feel good and by doing simple exercise during pregnancy you will recover at a quicker pace.

If you develop diabetes during pregnancy (gestational diabetes), exercise can also help you to manage your blood sugar levels.

So now I hear you asking, what exercise do I recommend? Well I find that the best exercise isn’t strenuous but will get your heart pumping without being breathless, doesn’t cause soreness the next day, won’t have you feeling exhausted but helps with preparing your body for labour and what’s next.

I recommend exercises such as Low impact walking, swimming, aqua natal / aqua aerobics classes and cycling on a stationary exercise bike, are all good and safe forms of exercise, as long as you don’t push yourself. Never leave yourself breathless or struggling.

Pregnancy yoga and Pilates are good for strengthening and toning, though you should find a registered, qualified teacher who is experienced in teaching pregnant women.

Also try to vary the type of exercise you do. Mix it up with aerobic exercise, such as swimming or walking, and strength and conditioning exercise, such as yoga or Pilates, is ideal. Aim for a total of at least 30 minutes of moderate intensity activity, most, if not all, days of the week. Doing three, 10-minute sessions in a day is just as good as one 30-minute session, if that fits into your lifestyle better.

Remember that exercise doesn’t have to be formal to have an effect. Any activity that you can fit into your everyday life, such as walking to the shops, taking the stairs instead if the lift / elevator and doing housework also counts.

Just remember, pregnancy is tough on your body so don’t push yourself and if you feel fatigued or short of breath please seek medical advice.

Swimming lessons.

Swimming lessons.

We live in a country where summers are filled with swimming and fun.

I personally believe that learning to swim especially from am early age is highly important.

Most Australians have a pool in their back yard, or have readily access to either a pool, river, damn or beach. This is great in our scorching summers as it’s a great way to cool down.

The Australian lifestyle means that water sports and activities form much of our relaxation and activities on weekends.

Children are naturally attracted to water and quite often have little or no fear of water however they also have no understanding or awareness of the dangers that water can bring.

A child can drown in less than two minutes. Be it in a bath, a bucket, a pool, a pond, or a deep puddle.

Infants are top heavy; their heads are heavier than the rest of their body so they can topple over easily into water hazards. Water levels only need to cover their nose and mouth and they can drown. Imagine face down in a puddle. It only needs to be deep enough to cover airways. Toddlers also are not always able to help themselves up if they fall face down.

There is insufficient evidence that suggests a child under the age of three years old can develop adequate swimming skills to prevent drowning.
A child can drown in 5 cm of water

With so much water around us, I personally believe we should all be safe. This includes learning to swim. It could save your life.

Drowning is the most common cause of accidental death in Australian children aged 5 and under. 70% are aged between 1 and 3 years old.

Although the number of children drowning in Australia is on a decrease, 35 children under the age of 5 drowned in a 12-month period during 2002 / 2003. Quite staggering if you ask me.

Another important factor for not only swimming but everyday life is CPR.

The first few minutes in an emergency are vital and can make a huge difference between life and death.

In many remote or rural areas, help may be miles away- it may be up to you.

• Learn CPR (Cardiopulmonary Resuscitation) and update your training regularly.
• Keep CPR instructions on the pool fence and in the first aid kit.
• Keep emergency numbers by the phone or two-way radio, or program them into the phone.

CPR posters and training are available from your local-

• Royal Life Saving Society
• St Johns Ambulance
• Surf Life Saving Association

So why can’t we all swim?
Swimming lessons are readily avail within Australia. I’m personally Austswim qualified, I’m also a qualified pool lifeguard and have my Oxy Viva certificate and senior first aid certificate. This is mainly because I am also a qualified personal trainer and fitness instructor.

You can contact your local swimming pool or ambulance service or if you live near a beach speak with a lifeguard. They will all have relevant information in where you can get qualified. Bring qualified can save life’s.