Hartley’s top five workouts for fitness-conscious pregnant women
Light weight training is good to build strength in your body in preparation for labour. It helps build bone density throughout the body and strengths your muscles. Workouts that contain lots of squats are excellent for pregnant women as this strengthens all the important areas like the pelvic floor, legs and buttocks in preparation for birth. It is also excellent for alleviating backaches and other aches and pains during pregnancy. Swimming is also a low impact form of exercise for pregnant women. It provides an all-over body workout. In the third trimester, it also supports that extra weight you are carrying and helps with those hot flushes, as your body tends to run a little hotter while pregnant. This is especially true when you are carrying heavier. Brisk walking is also a safe way in which to work out during your pregnancy. Anyone can do this, whether or not you exercised regularly during your pregnancy. Yoga is an amazing way in which to prepare yourself for labour. Research shows that moms-to-be who regularly practice yoga may have a leg up during labour and delivery. Prenatal yoga has been shown to help lessen pain and contribute to a shorter labour.
The ‘Fabufit Pregnancy Workout and Nutrition Guide’ was launched in March 2017 and is available for purchase on www.fabufit.co.za as an ebook. No matter where you find yourself, running is one of the most accessible sports you can take up.
Whether you’re training according to a strategic plan or running for the endorphin-high, your process eventually comes down to a simple lace-up and go! But, to get there, you need to make some key decisions about the type of shoes, kit and wearable device that will suit both your unique running needs and your pocket.
Whether you are a seasoned runner, a weekend parkrunner, every-other-day runner, or a runner who has signed up for the new and exciting Discovery Vitality Run Series, Vitality’s top tips on choosing the best running kit are just for you: Good running shoes can cost a fair amount. Most runners make peace with the costs by thinking of their shoes as an investment in their health (and in running injury-free). It’s critical that you run in a pair of shoes that supports your unique physiology. Pick the wrong pair and you could end up with shin splints, sore ankles or joints, or injuries that force you to take time out. When going to the store, take a pair of well-worn shoes with you. Examining the wear-patterns on the soles can reveal much about your specific biomechanical needs and running style.
If you wear orthotics or other special shoe-inserts, take them with you too as they can affect the fit of a running shoe. Don’t let the salesperson rush you into buying the first pair you see. Try on a range of brands and run around the shop while wearing them to ensure the right fit for you. Find a store with run-savvy sales staff who can give you feedback on your choices. Contrary to popular belief, sore knees, aching feet, shin splints, and overly-tight muscles are not a normal part of running. These symptoms could (in the absence of another causes) stem from the fact that you’re in running shoes that are either incorrect for your biomechanical needs or simply worn-out and in need of replacing. Log your distances to keep track of the mileage on your shoes – some mobile running apps track this for you. Your specific physiology and running style can also reduce or extend your shoes’ running life.
Think about the tread under your shoes as similar to the tread on a car’s tyres. When it’s smooth and worn away, the tread no longer serves its purpose – time for a new pair.