Regular physical activity is part of every happy, healthy woman's routine.
- Why should mums invest time in being active?
- Is it safe to be active while you are pregnant?
- How soon can you return to activity after giving birth?
- How much activity should you be doing right now?
- No More Excuses!Just how do other mums do it?
- Physical activity opportunities in your world
Why should mums invest time in being active?
Physical activity has so many health benefits. You can read about the many benefits of being active below, but there are some immediate benefits for you and your family if you're an active mother.
Women who make time to do some activity say that they feel so much better about themselves and the things they have to do.
They say that they:
- have more energy to deal with the day-to-day pressures of motherhood
- feel more alive after they have been active
"I just feel so much better, more alive when I come home from a walk or something. I remind myself of that whenever I don't actually feel like going."
- are more patient with members of their family
"I find that if i don't take that time to do some exercise, that I'm much more cranky and short tempered with the kids, and when John comes home he sure can tell if I have been able to get out and do something or not!"
- have better quality sleep (when they get the chance)
"Being physically tired instead of mentally drained makes a real difference to my sleep pattern."
- enjoy having some time away from their kids, and doing something for themselves because it means they are more attentive when they return
"I go to the gym and my husband said ‘looks like it's well worth it if it's going to make you feel better' and that was my time away from everyone."
- enjoy the opportunity to talk to other mums
“We had our mothers walking groups and they were great and we even had the pedometers. But the best bit was just getting to talk to other mums week after week…you developed friendships, and they encouraged you to come back the next week and always had something useful to share.”
The other benefits of being physically active
Besides the well known health benefits (many are listed below), the number one reason you should be regularly active is that it's a great way to feel better about yourself, be more relaxed and have more energy. Dealing with the pressures of motherhood become so much easier!
The other benefits include;
- less nausea
- less heartburn
- less lower back pain
- lower stress levels
- faster recovery from chidlbirth
- maintain a healthy body weight
- return to pre-pregnancy weight more easily after birth
- look healthier
- your clothes will fit better
- have better muscle tone
- get a better outlook on life
- improved bowel habits
- a better mood
- less anxiety
- improved cholesterol levels
- lower risk of diabetes, heart disease, and some cancers
Is it safe to be active while you are pregnant?
Being physically active while you are pregnant is generally safe and is good for you and your baby. However, there are certain situations when extra precautions are needed, for example, a history of miscarriage, high blood pressure, gestationnal diabetes, twin pregnancy etc. Becoming pregnant doesn't mean you have to stop doing the activities you were doing before you became pregnant. In fact, the better health benefits for your baby make this the ideal time to start living a more active lifestyle.
And as one woman said to us "I swam right through both my pregnancies. Especially in the heat, you didn't get a sweat up and you could just keep swimming and swimming and it was just nice and relaxing."
If you have any pregnancy complications or long term health issues, you need to speak to your Midwife or Doctor before continuing or commencingm any activity.
If you were inactive before your pregnancy,there can be benefits to starting physical activities however you need to discuss this with your Midwife or Doctor before commencing activities to ensure it is safe for you to do so.
Note: Talk to your doctor if you have a chronic illness or are worried about the risks.
Activities to avoid while you are pregnant
Being physically active while you are pregnant is genarally, completely safe, and highly recommended, but there are a few activities that you should not do.
Excessive stretching
During pregnancy the hormonal changes in your body make your joints and ligaments much softer. It is therfore important not to overstretch them.
Vigorous sports or activities
Avoid contact sportsand high impact activities. These activities may cause too much strain on your joints, ligaments and supporting muscles. For more information talk to your Midwife about the Physio Antenatal Classes available in your district.
Activities that limit your oxygen supply
Activities that limit your own oxygen supply will also limit the supply of oxygen to your growing baby. This can be very harmful to baby's growth and development. Activities that might limit your oxygen supply are scuba diving and mountain climbing, so steer clear of these while you're pregnant.
Reaching a point of exhaustion
Do not push yourself to the point of exhaustion. You should be able to talk comfortably as you are exercising. If you are exercising too hard, your body will find it difficult to share its oxygen supply with your growing baby.
Exercising while lying on your back
Lying on your back for too long can put pressure on the blood vessels and nerves that run behind where your baby is growing. Avoid lying on your back for longer than a few minutes after the first 3 months. Just adapt your activities by lying on your side.
How soon can YOU return to activity after giving birth?
There is no hard and fast rule here, however some of the changes that occur during pregnancy and birth take many months to return to normal. It is important to gradually increase your activity levels starting with gentle activities. You should avoid any high impact activities for at least 3 months. Further information on increasing your activity levels is available at the Physiotherapy Postnatal Classes. Please call the departments on the phone numbers listed below to find more details
Allied Health, Caboolture Hospital 54338625
Allied Health, Redcliffe Hospital 38837776
How much activity should YOU be doing right now?
Experts recommend for healthy women with uncomplicated pregnancies and births, approximately 30 minutes of moderate intensity three times per week The good news is you don't have to do your 30-minutes all in one go! Spread your activity over the day, in blocks of at least 10 minutes at a time. For example, start with three 10-minute walks, or two 15-minute blocks of activity. For more information, please call the allied health departments on the phone numbers listed below.
Allied Health, Caboolture Hospital 54338625
Allied Health, Redcliffe Hospital 38837776
What does 'moderate-intensity' mean?
Moderate-intensity means you are moving at a rate that does not require you to breathe much harder than normal. You should be able to hold a conversation while you exercise. You don't even have to work up a sweat, but if you do, that’s okay. Walking is a great example. It is easy to do, and you can do it just about anywhere at any time.
Some other examples of moderate-intensity activities that are safe during and after pregnancy are:
- Swimming
- Low-impact aerobics
- Aqua-aerobics
- Pilates
- Strength training
- Walking
Not all exercises are suitable after you have a baby. For more information, attend the Physiotherapy Postnatal class. please call the allied health departments on the phone numbers listed below.
Allied Health, Caboolture Hospital 54338625
Allied Health, Redcliffe Hospital 38837776
If you are pregnant, remember not to push yourself to the point of exhaustion and drink plenty of water.
"I like to go to this water aerobics group because we're all pregnant. I don't fit into my swimmers anymore, so I just wear like a singlet and these board shorts. The water feels really good."
No More Excuses
We are all very busy people, but how do some people still find the time to be active while the rest of us can't? It is all a matter of planning and making it a priority in your life. Below are some suggestions for overcoming those excuses we all have for not being physical active.
I don't have time.
Remember what the experts say - even a few minutes of activity here and there (as little as 10 minutes at a time) can add up to feeling better and can make a big difference to how you feel.
Even small changes to your daily routine can count, things like;
- walking to the shops instead of driving
- taking a walk at lunch time
- getting off the bus a stop early and walking the rest of the way
- taking the stairs instead of the lift
One woman we spoke to said, "I have a girlfriend who always parks at the opposite end of the shopping centre wherever she needs to go so that at least she has to walk to get in there. You know, that's a really good idea. I just have to remind myself to do it."
You can even take an active approach to things that you already do. Some everyday examples include;
- choosing to walk to the end of the street when you collect the mail from the mailbox.
- walking two laps of the yard when you hang the washing out, or
- doing what Sarah does. She found time to be active when she took her kids to swimming lessons. "When Jason was doing his swimming lessons I'd just get in and go up and down and around in circles. I didn't realise how much I was getting out of it until his swimming lessons stopped and now I feel yuck."
Here is another great example of how mums can make time and help each other "My sister-in-law does it with her mothers group and two go in the pool, three stay out and gossip and mind the other two babies. Then they swap."
I'm way too tired or I'm not feeling up to it
Physical activity can be a real 'pick me up'. It's a great way to relieve stress and tiredness.
Studies show that the less active you are, the more tired you feel. If you fit just 30-minutes of activity into your day your energy levels will increase and you’ll feel awake again!
When you start telling yourself you are too tired to do any activity, remind yourself just how much better you feel when you finish. Most people say they feel so much more awake after doing some exercsie.
If you don’t feel like doing your usual activity, try something else, like walking around the block instead of going to the gym. Doing a little of something is better than nothing at all.
Do the activities that you enjoy, maybe playing ball with the kids or walking with a friend, your activity will seem less like a chore and more fun and relaxing.
Feel guilty about taking time to yourself?
We know that mums often feel guilty about taking time out for themselves, but you do deserve some leisure time too! If you look after yourself, the whole family will benefit.
No childcare?
It’s important to get support from family and friends to prioritize some time without the kids and be active. Most facilities offer childcare these days.
I'm scared that I'll get hurt
The risk of injury from doing moderate-intensity physical activity is very small. The risks of becoming sick from staying inactive are much higher than the risk of getting out there and getting some activity into your day!
The key to avoiding soreness or injury when you first start being active is to start slowly, taking time to allow your body to warm up and remembering to always go at your own pace. If you feel sore or tired after activity, your body may be telling you to slow down. Listen to what your body is telling you.
If you have been injured, you can find other activities todo, such as swimming or riding an exercise bike. Recovering from an injury takes time, so increase your activity in small steps and build up slowly.
If you are still concerned, you should talk with your doctor before you start.
But I'm on holidays.
Although you might not be able to keep doing your usual activity, holidays are a great time to try something different. After you come back from a break, use the CABOOLTURE mums & little ones physical activity planner to set a new goal and get back into a routine.
It's boring.
If you think activity is boring then you probably haven’t found the activity that is right for you. Try something new. You need to try a few different activities to find one or a few that suit you.
I'm not sporty.
You don’t have to be an athlete or even play sport to be active. There are lots of activities that don’t require any special skills or equipment - and walking is a great example.
The key to being active is to spend more time on the things that you already like to do. Utilise the list of other activity options above to find something you think you would enjoy, then have a go!
Now that you are out of excuses, you can get started (click here).
Just how do other mums do it?
Here are a few tips from other mums. This is how they make physical activity a part of their day, so you can too!
“If I’m taking the kids swimming. I take my swimmers too and get into the pool, and wade up and down."
“When I take my little one in for a swimming lesson, I just sort of walk around and around the pool. I can still watch what is going on.”
"I ride my bike with my daughter to school, mainly because it's quicker than loading her in the car."
Physical activity opportunities in your world
Every day you can make activity choices. Here are a few suggestions for how you can choose to fit activity into the things you already do in a day.
- When you hang the washing out, take 5-minutes to walk around the house.
- Workout in your garden.
- Walk to the shops instead of driving the car.
- Have a walk break instead of a coffee break.
Other opportunities exist not far away.
- Walk in air-conditioned comfort in the Morayfield Shopping Centre.
- Take your dog for a walk along Caboolture River walk bridge (Riverview Street).
- Cycle around Apex park with a friend.
- Go for a walk along the beach at Deception Bay, or Pebble beach at Sandstone Point.
- Go for a swim at the Caboolture Regional Aquatic Leisure Centre, where there is child care available.