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  • Active Pregnancy

Active Pregnancy

What to consider for an active pregnancy

Keeping active will help your body adapt to the changes that are occurring during pregnancy and help you prepare for the birth.

Whilst keeping active and exercising during pregnancy is safe for most women you may wish to consult your doctor or midwife is you have any concerns particularly if you are not currently active. If you are not currently active remember to start slowly and gradually build up to your recommended 150 minutes per week.

Physical Activity & Exercise Tips

When you're pregnant:

• Always warm up before exercising, and cool down afterwards

• Try to keep active on a daily basis and reduce time spent sedentary (sitting still or lying down) for extended periods.

• Avoid any strenuous exercise in hot weather

• Drink plenty of water and other fluids

• Don't lie flat on your back, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint

• If you go to exercise classes, make sure your instructor is properly qualified, and knows that you’re pregnant as well as how many weeks pregnant you are. Suitable activities in your local area

• Exercises that have a risk of falling, such as horse riding, gymnastics and cycling etc. should only be done with caution. Falls may risk damage to the baby

• Listen to your body, don’t push yourself to much and stop immediately if you feel uncomfortable

Pregnancy exercises checklist

Suitable activities for pregnancy in your area

Within your local area there are many activities that are available to support you starting or maintaining physical activity whilst pregnant. This includes activities that run in your local leisure centers, SureStart programmes, local walking groups and park runs.

In 2014 Southern Health & Social Care Trust in partnership with our 5 local councils and the Public Health Agency undertook to increase the number of staff within leisure services who were qualified to instruct pregnant women and new mums in safe and suitable physical activity and exercise. Each council nominated two staff to complete a specialist course – Exercise for pre & post natal. Within the council links below, you will find information on these instructors and the classes they run in your area.

SureStart is a government led initiative aimed at giving every child the best possible start in life and which offers a broad range of services focusing on Family Health, Early Years Care and Education and Improved Well Being Programmes to children aged 4 and under. Your local SureStart offers a range of health and wellbeing programmes including physical activity for both pre and post natal women.

Aqua Natal Yoga:
Aqua Natal Yoga is a water-based yoga programme to assist with a healthy pregnancy. This programme includes gentle movement, breathwork, preparation for birth and relaxation and is suitable for all levels of fitness or swimming ability. This programme is available for all Sure Start South Armagh members. If you would like more information please contact Sure Start South Armagh 028 30830022 or look at our website www.surestartsa.org for upcoming programmes.

Ante-Natal Health and Wellbeing Programme:
This programme incorporates gentle activity in the form of Tai Chi, strategies to maintain good physical and emotional health and wellbeing throughout your pregnancy and incorporates mindfulness meditation also. This programme is available for all Sure Start, South Armagh members. If you would like more information please contact Sure Start South Armagh 028 30830022 or look at our website www.surestartsa.org for upcoming programmes.

Find out more about your area by clicking on your council below:

Armagh Area

Banbridge Area

Craigavon Area

Dungannon Area

Newry & Mourne Area

Activities Armagh Area

Armagh City & District Council Leisure Service Provision

Introducing your specialist Pre and Post Natal fitness instructors: Cathal Mone

I am a fully qualified Level 3 Personal Trainer and registered on the Register of Exercise Professionals.

I am specialised in Personal Training, Nutritional advice along with a range of classes such as Cardio Pump, Circuits, Spinning, Kettlebells, TRX, Cardio Box and Core Stability.

Activities suitable for pregnancy in Armagh Leisure – click here

Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.

Armagh Sure Start Programmes

Arke SureStart

Ante Natal Pilates      
Pre natal         
ArKe Sure Start         
Evenings        
Free    
Please Contact ArKe Sure Start 37518569

 

Activities Banbridge Area

Banbridge District Council leisure provision

Introducing your specialist fitness instructors: Sonya Cairns  and Eileen Wilson 

Both Sonya and Eileen have trained in the Level 3 specialist course: Exercise for Pre and Post Natal

Activities suitable for pregnancy in Banbridge Leisure – click here

Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.

Banbridge Sure Start Programmes

 Star Sure Start

Ante Natal Yoga        
Pre natal         
Star Sure Start Banbridge      
Various           
Free    
Please Contact Star SureStart Banbridge 40 622475

 

Activities Craigavon Area

Craigavon Borough Council leisure provision 

Introducing your specialist fitness instructors: Emma Crawford

Cascades Leisure Centre

Debbie Girvan

Waves Leisure Centre

Both Emma and Debbie have trained in the Level 3 specialist course: Exercise for Pre and Post Natal

Activities suitable for pregnancy in Craigavon Leisure – click here

Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.

Craigavon Sure Start Programmes

Blossom SureStart

Address: 63 Park Road, Portadown, BT62 1DS, County Armagh, Northern Ireland

Tel: 028 3833 7455

Park Run (City Park)

 

Activities Dungannon Area

Mid Ulster District Council - Dungannon

Introducing your specialist fitness instructors: Kelly Hamilton

Kelly has been trained to Level 3 specialist course: Exercise for Pre and Post Natal.  

Activities suitable for pregnancy in Dungannon Leisure – click here

Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.

Dungannon Sure Start Programmes

Dungannon SureStart

Clogher Valley SureStart

Tel No. (028) 8554 9898

Activities Newry, Mourne and Down District Council

Newry & Mourne Disctrict Council leisure provision

Introducing your specialist fitness instructors: Tanya McEvoy and Dominika Wojuechowska

Both Tanya and Dominika have trained in the Level 3 specialist course: Exercise for Pre and Post Natal

Activities suitable for pregnancy in Newry, Mourne and Down Leisure Centres – click here

Remember always contact the instructor before commencing an activity to inform them of your stage of pregnancy and to give them an opportunity to plan for your needs in advance.

Newry area Sure Start Programmes

Orana SureStart

Tel No. 028 308 33780

Additional Number – Orana Family Support Centre - 028 302 65714

South Armagh SureStart

Tel No. 028 30 830022

Post Natal Activity

Regular physical activity after your baby is born can have many health and wellbeing benefits such as increasing your energy levels, improving your mood, help your body to recover from the birth, help prevent anxiety and post natal depression and also helps to strengthen your pelvic floor muscles.

When can I start exercising after birth?

Most health professional will recommend that you wait until after your 6 week post natal check before you begin any form of high intact exercise.  Gentle exercise such as walking and your pelvic floor exercises can start as soon as you feel ok to do so.

If you were very active before the birth and exercised regularly talk to your midwife, health visitor or GP before you start back to your usual activity before your 6 week post natal check.  Remember your body needs to adjust so build up gradually to your levels before pregnancy.

Recovery time may be longer than 6 weeks for more complicated births, in these instances do not start any strenuous activity without consultation first with your health professional.

Keeping fit and healthy with your baby

When you feel ready for exercise your local leisure centre and sure start programme offer a range of suitable activities. 

Couch to 5K - Couch to 5K aims to get just about anyone from the couch to running 5 kilometers in just 9 weeks.  For more information  www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Or you simply download the NHS Choices podcasts that have a week by week plan to get you from the a sedentary to a more active lifestyle

Park Run

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

Armagh

Craigavon

 

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