But here’s the good news.  You can still take care of your fitness while taking care of your baby, you just need to adapt to the changes of your body.

What exercise you can do while pregnant will depend largely on your fitness level, which trimester you’re in and, of course, how you’re feeling.  And the best thing about being pregnant at Geelong’s Gym, is if one cardio machine or strength exercise isn’t comfortable, there are always plenty more to try.

You may find it’s a little harder to get motivated, but rest assured the extra effort is well worth it.  Consistent exercise during pregnancy has some huge payoffs such as:

You can keep your fitness level up throughout your pregnancy

• Minimizing aches and constipation
• Help you sleep better
• Lower the risk of gestational diabetes and depression
• Can result in a shorter, less complicated labour
• 35% decrease in the need for pain relief during labour
• 50% less likely to be induced and require intervention in labour
• 75% decrease in the need for forcep deliveries and caesarean sections
• Help you get your body back more quickly after delivery!

One of the most important things to remember is to not let your heart rate get over 140.  This may eliminate some of your favourite classes, although if you’re careful it doesn’t have to.  Make sure you tell the Class Instructor you’re pregnant and they’ll tell you how to keep your intensity and range of motion at a suitable level.

However, there are also some classes which are fantastic for pregnant women:

• Pilates – Pilates helps maintain your abdominal muscle tone, which will support your growing belly, minimize back pain and give you more oomph for pushing during labour.
• Yoga – Yoga is fantastic for strengthening your core and improving your flexibility, pluys because of its gentle movements and emphasis on breathing and meditation, it helps foster a sense of calm.

And don’t forget to keep up your weights program.  Why not invest in a Personal Trainer during this time and allow them to guide you through the correct exercises, which will increase your fitness and keep your body in shape, while keeping your unborn baby safe.

While this used to be the way many people thought, studies have now shown that strength training is incredibly beneficial for both men and women, young and old, and particularly for older women.

In fact, older women who do an hour or two of strength training exercises every week can see significant improvements in their cognitive function, particularly in the areas of the brain responsible for planning and executing tasks.

A study, which appeared in the Archives of Internal Medicine, has been carried out assigning 155 women aged bewteen 65 and 75 either to strength training once or twice a week or to a comparison group doing balance and toning exercises.

One year on, those who did strength training had improved their performance on tests of executive function by 10.9% to 12.6%.

Those who did the balance and toning exercises actually experienced a slight deterioration of .05%.

The improvement of the first group included an enhanced ability to make decisions and resolve conflicts.

Don't worry Ladies! You won't be expected to hold up a building!

So if you’re an older woman and want your later years to be full of life, joy and activity, maybe it’s time you considered adding some regular strength training into your schedule and reaping the benefits of greater health, fitness and mental alertness.

And if you don’t know where to start, why not consider Personal Training to make sure you get the most benefit in a safe manner from your workout.  Just give us a call at Geelong’s Gym and we’ll set you up with a Personal Trainer who’ll suit your needs.

But did you know that exercise actually decreases the risk of some major health issues?

I’m not talking the common cold here, I’m talking about some major health concerns.  Here are just a few that exercise can make a huge difference to…

Hands up who would like to avoid these!

Exercise decreases the risk of a Heart Attack - exercising regularly, combined with healthy changes in your diet, lowers your cholesterol and blood pressure which greatly reduces the chances of having a heart attack.

Exercise decreases the risk of Osteoporosis – exercising regularly, especially weight-bearing exercise, greatly diminishes the risk of osteoporosis and can even reverse it by building bone tissue!  That’s pretty good incentive to start getting fit and healthy.

Exercise can reduce the risk of developing Breast Cancer by up to 60% – sounds far fetched right?  But estradiol and progesterone, the two ovarian hormones linked to breast cancer tumor production, are lowered in the body by… you guessed it, exercise!  This is because a woman’s body is most susceptible to these hormones between ovulation and menstruation, but habitual exercise can delay ovulation until later in the menstrual cycle, thereby reducing the time a woman must fight these hormones.

Not only that, but fat is a catalyst in the production of estrogen (estradiol) and, as we know, regular exercise burns body fat, thus decreasing the rate of estrogen production.

There are so many other types of illness that exercise helps reduce or prevent, so how about adding some regular exercise into your routine.  After all a long, happy and HEALTHY life is what we’d all love to have.

One of the Yoga Instructors at Geelong’s Gym, Monique Gharios, explains how this is possible.

I’m sure we all know that pregnancy is a time of pure joy but is also full of changes and challenges.  This is because the physical body is shifting and adapting to the needs of the growing fetus.

Some women find themselves overwhelmed by emotions, confused by the changes and lost in the middle of this life-altering time.  As a result, some aspects of pregnancy can be perceived as negative.  Add to this the weight gain, morning sickness and decreased sexuality – many women find themselves battling withdepression, extreme fatigue and low self-image.

So how does Yoga fit into all this?

Yoga can help refocus, rebalance, and rejuvenate a woman, helping her to create a positive pregnancy experience.  It can also assist pregnant women to connect with their baby and form a relationship well before the birth has taken place, preparing both mother and baby physically, mentally, emotionally and spiritually for the laboring process and thereafter.

There are countless benefits to regular asana, meditation and breathing practices:

• Lower blood pressure
• Sleeping better
• Improved digestion
• Strengthening muscles and joints in a safe, non-impacting manner
• Improved flexibility and circulation throughout the body
• Expelling toxins from the body
• Reduced anxiety and stress
• Decreased likelihood of postpartum depression
• Easing of pregnancy aches and pains
• Stabilised mood swings created by hormone fluctuations
• Assists with a smooth pregnancy and natural childbirth
• Provides your baby with vital oxygen and energy
• Helps open muscles of the pelvis, reducing pressure on ligaments and easing lower back pain
• Some asanas gently massage your baby and create an inner harmony

Participating in a yoga class also supports the mother-to-be’s sense of well being. In class, women share their stories in a safe and supportive environment.

Many women who participate in prenatal yoga find they have a strong desire to continue yoga after they deliver. Much like yoga during pregnancy, yoga after pregnancy offers a wealth of similar health benefits, and can help a new mum gain back her figure, increase energy levels and rebalance her inner self.

So don’t assume that just because you’re pregnant you can’t do any exercise.  Why not give Yoga a go and learn how to have a smooth, stress free pregnancy.

No, no, no I am not advocating we film our version with people in their underwear -that’s not the point! But we could have some fun with the concept!