PRE & POSTNATAL POLICY
Congratulations on your pregnancy!
Keeping active during pregnancy has huge benefits to not only yourself but to the baby too. Among many reasons, it can help you maintain a healthy weight, maintain cardiovascular fitness, help with active labour and improve your mental wellness. Pelvic floor exercises throughout pregnancy and after the birth can also reduce the risk of incontinence. Exercise is encouraged during pregnancy and the Royal College of Obstetricians and Gynaecologists (RCOG) have their own guide which we advise that you have a read through. With any form of exercise, there are risks, and there is more to consider during pregnancy to ensure that you stay safe.
Our advice at Aspire Fitness & Coaching for exercising during pregnancy is as follows:
1. As soon as you find out that you are expecting, please inform us. This information will be kept confidential and we will add notes to your membership account. This is private and only shared with the rest of the team so that all instructors and staff can give you any support you need.
2. We advise that as a precaution you stop classes until you have seen your doctor or midwife and have been given the go-ahead to continue exercising. Please inform the doctor/midwife of which classes you would like to attend, and they can decide whether it is safe for you to participate or maybe switch to a different type of class that we offer. Ideally, we would like to have a written note from your doctor/midwife so that we can store this information on your account for our insurance purposes, but if you can only get verbal confirmation of their advice then we shall ask you to sign a waiver to confirm.
3. As soon as you have been given the all-clear, you can resume classes. Most of our instructors are happy to have pregnant members attend so please do have a chat with them beforehand and they can include any modifications or adaptations you may need.
4. Things to remember during classes:
- Keep well hydrated and do not overheat. Keep near the door so you can step into the reception area easily for a rest if needed, and please stay in sight of the instructor.
- Ensure that your emergency contact details are up to date with our team.
- Avoid twisting of the abdomen and lying on your back for extended periods of time from the second trimester onwards.
- Try to keep movements smaller and more controlled. Avoid deep plie squats in the third trimester.
- If at any time you feel unwell during exercise, you must stop immediately. One of our team can ensure that you get home safely, and we advise that you see your doctor or midwife for further advice.
- If your health changes, please inform us immediately.
- Bear in mind that the aim of exercise during pregnancy is to maintain your health and fitness levels, not to improve or reach your peak. You should only continue what your body is already accustomed to and not start a new regime which could be a shock to your body during pregnancy.
- The RCOG has advised that most types of exercise are safe during pregnancy, but to avoid any types of exercise that involve a risk of falling or losing your balance. Therefore, classes such as Boogie Bounce (on trampolines) may not be suitable.
Our advice at Aspire Fitness & Coaching for post-natal exercise:
Straight after the birth, make sure that you perform your pelvic floor exercises regularly. You could aim to do them with another task to help you remember e.g. every time you’re standing up making a cup of tea.
You can start light activity straight after the birth provided you’ve not been told otherwise by a health professional and if you feel ready. This could be going for small walks with the baby etc. but avoid anything high impact such as jogging straight away. Having a baby can be an overwhelming time and keeping active after having the baby can help reduce your stress levels, help with the ‘baby blues’ and can help mummies feel less isolated as you’re getting out of the house and socialising with other people. Take it slowly at your own pace, and whenever you are ready for it.
- Avoid wide movements and high-impact exercises for several months postpartum, especially if you are breastfeeding as the pregnancy hormone Relaxing may still be in your system and can increase the risk of injury.
- Abdominal re-alignment can take up to 6 weeks postpartum, so avoid intense abdominal exercises or twisting actions until the muscles are re-aligned and overall strength has increased otherwise this could lead to a permanent separation.
- Keep well hydrated especially if you are breastfeeding.
- Consider wearing support garments if you feel you need to do so.
- Take your time and don’t be disheartened if you feel tired. This is normal!
- Stop any activity and check with a health professional if you have any continued changes in lochia (bleeding), extreme fatigue, or pain.
If you had a vaginal delivery, please wait until at least 6 weeks postpartum before returning to regular classes at Aspire Fitness & Coaching. This could be slightly longer if, for example, you had stitches so please check with a health professional first if you are unsure. Ideally, wait until you’ve had your postnatal check-up at the 6-8 week mark.
If you had a caesarean section, then please wait at least 12-13 weeks postpartum to ensure that you have had enough time to heal. We will require approval from your doctor or midwife first before you can come back to regular classes.
Have a chat with us if you’re unsure of which classes to start with.