00:00.00

bunintheoven

Hi everybody. So today is a bonus episode and it's with me and so you'll have already heard my intro but essentially over the last eleven years I've worked with lots and lots. thousands maybe even tens of thousands of pregnant people and help them stay active during their pregnancy and I've heard so many questions I've heard so many concerns I've heard so many myths and misinformation. Over the years and that's why I feel really passionately that we need to try to demystify staying active during pregnancy because actually it's pretty straightforward and we really need to be encouraging women and giving them the tools to stay active throughout pregnancy safely and effectively. What I tend to find is that we have a whole generation of women who are really excited about fitness. It's part of their identity. It's part of their mental health package. It's how they get through their week it's how they get through life. And then around the trying to conceive stage or around the early pregnancy stage there then comes this slight confusion as to what can I what can't I do it feels when you're pregnant like you're constantly being told do this don't do this? don't touch that don't eat this make sure that you take this.

03:12.83

bunintheoven

And so it can get really confusing and I think fitness is one of those things that we start to really panic about and I know so many women stop exercising when they get pregnant. But actually we know that there are so many benefits to staying active during pregnancy which I'm going to talk about today. And there are only a few kind of small tweaks really that we need to be thinking about so I'm going to be focusing mainly on the first trimester in this episode and in future episodes I'll talk about the second trimester and the third trimester essentially the guidelines for pregnancy are similar the whole way through. It's more that what we want to focus on and what we kind of want to prioritise or consider it in each trimester might vary and that's kind of in line with how the bump plan works. We think about your workouts as changing and adapting as you go through pregnancy based on how you're feeling and what we should really be preparing for so I'll be touching on that in this episode as well. But essentially let's start off then with some of the kind of main concerns that people tend to voice to me when they get pregnant. And they start thinking about what they can and can't do now I think it's best to address the elephant in the room in our first trimester we are at a slightly higher risk of miscarriage and if you've had ah a loss in the past of course that is going to play quite heavily on your mind.

04:33.21

bunintheoven

And so I think in that first trimester one of the main things that women are considering is um I don't want to do anything that's going to harm me or harm my baby now I know quite a few women who have heard a completely incorrect myth that there is some sort of link between exercise and miscarriage and I want to get out there really early on. That there is no evidence to suggest that there is any harm to you or your baby by exercising in line with the guidelines that I'm going to go through today and there is no link between physical activity and miscarriage. So I just want to get that out the way so you can kind of clear that from your mind in that first trimester. Although I know that can be easier said than done so you found out that you're pregnant. Maybe you were trying. Maybe it was a surprise whatever you'd like to call it but let's be honest, most of us probably don't know that we're pregnant until at least kind of 4 5 six weeks so we're already well into that first trimester. Try not to worry about what you've been doing previous to that. Don't worry if what you've been doing up until now does not align with the guidelines I'm going to go through today. Um, and just treat it as going forwards these are now my guidelines because the guidelines how many times can I say guidelines. Guidelines apply to pregnant people. So once you find out you're pregnant That's when I would start thinking about these new guidelines now when I talk about guidelines what I'm talking about are a set of parameters a set of guidelines that have been set by the chief medical officer if you're in the Uk.

06:08.37

bunintheoven

And this is based on lots and lots of research and a really collaborative approach between lots of experts that creates a set of guidelines around physical activity for the general population to use so there are already guidelines for just the general adult population. So before you get pregnant, you might already have heard of those guidelines you might already be aiming to meet those guidelines you may have never heard of them in which case don't panic but the guidelines for pregnancy are again set by the Chief medical officer and they are adapted essentially from the adult population guidelines with just slight tweaks. So without further ado. Let's go into these guidelines now when we're talking about the guidelines for physical activity during pregnancy and really what we are thinking of again is from once we have found out that we are pregnant onwards so these guidelines will stay the same throughout the whole of your pregnancy. And they are designed for healthy women who are having an uncomplicated pregnancy now I will talk a little bit later on about the people who may not fit directly into these guidelines people who would maybe be considered as. Not having an uncomplicated pregnancy. So people who might be considered as having a health condition that means these guidelines don't apply to them so we'll we'll deal with those later on slightly. But for now we're talking about healthy individuals who are having an uncomplicated pregnancy.

07:39.50

bunintheoven

Now I know that in your first trimester you may not necessarily know because you might not have seen a healthcare professional but again I'll talk later on because you would probably know if you had what we call a contraindication to exercising during pregnancy and I'll discuss that later on. So the guidelines are that pregnant people should aim for at least one ah hundred and fifty minutes of moderate intensity physical activity per week with 2 muscle strengthening sessions per week. So 150 minutes at least of moderate intensity physical activity per week and in amongst that there should be 2 muscle strengthening sessions per week now. The benefits to staying active during pregnancy are so vital are so important. Aside from the general health benefits that we would receive pre-pregnancy. There are also specific pregnancy related health benefits as well. That includes a reduction in hypertensive disorders improved cardiorespiratory fitness lower gestational weight gain. And a reduction in the risk of gestational diabetes. It can also improve your sleep. It has mental health benefits like improving your mood and so aside from the fact that there are so many proven health benefits to being an active person during pregnancy staying active will also help.

09:09.50

bunintheoven

Ah, reduce your risk of some of the pregnancy-specific illnesses that we can develop so with those guidelines again 150 minutes of moderate intensity physical activity per week to muscle strengthening sessions per week. Now that sounds really wordy and there also might be some terms in there that you've not heard before or um, don't really make sense so I want to break them down. So the first term people tend to ask me what does that mean is physical activity. It's really important that we think about the language that we use when we're talking about moving our body and often and understandably.

09:54.47

bunintheoven

And often and understandably fuck.

10:03.86

bunintheoven

And often and understandably we might use different words interchangeably when we're talking about movement Sometimes we might use the word exercise and then another time we might use Movement. We might use physical Activity. We might use sport but actually they're all kind of different things. So. When we talk about physical activity What we're talking about is anything that ah uses the muscularskeletal system to increase our heart rate to get us breathing faster to move our body. Um and it can be absolutely Anything. So What we're talking about with physical activity is walking the dog having sex cleaning your house physical activity is not defined by a location or a specific amount of time or by a set of rules. It is moving your body in a way that increases your heart rate. Gets your body moving challenges the body. Um, but it can be anything so it's actually a really inclusive term and it can still encompass things like a palatetis class or going swimming or going to the gym and it can also include Sports. So Some of the terms we're going to talk about in a minute are included in physical Activity. So when we think of using the language physical activity we can think of absolutely any activity that meets that demand that gets the heart rate lifted that gets you breathing faster that gets your body moving but it can be.

11:36.90

bunintheoven

Anything so it is so inclusive when we talk about something like exercise or fitness. Really what we tend to be defining or talking about is something that's quite um, scheduled and organized so it might be something like a pallatis class. Or a and a dance class or going to the gym where actually it usually requires and a set amount of time. Okay, so if you're going for a palateids class. It might be 60 minutes long there might be a cost associated to that and you might also need to travel somewhere to go to it so it's slightly less inclusive. And so if we start thinking about 150 minutes of activity as being ah, specifically exercise classes or fitness classes that can start to feel quite difficult to achieve I'm definitely not as easy to achieve as if it was physical activity which is anything that gets you moving. And then when we think about sport really what we're talking about. There is kind of and a specific form of physical activity that is set by rules and um, it tends to be competitive. You know so when we think of things like rugby netball game of squash. And so again that usually requires you to be somewhere at a specific time. It usually requires you to travel to a location and it requires childcare if you've got children. So now I've just kind of talked about the language we can see how or why it's so helpful that we're talking about physical activity in these guidelines.

13:04.66

bunintheoven

Because that might look like you wake up in the morning you take your dog for a 30 minute dog walk. There's 30 minutes of your physical activity done that maybe at lunchtime you hoover the whole house and that takes you 20 minutes that's another 20 minutes that you can put towards it then maybe in the evening you do go to. The gym and you do an hour's workout. Well there's 60 minutes to contribute to it and so we can see how building up to this one hundred and fifty minutes actually becomes much more achievable when we think about physical activity rather than sport or exercise classes. So that's what we mean about physical activity now moderate. Physical activity. So that moderate part can sometimes confuse us so when we think about physical activity. We can think about it on a kind of scale of intensity. So when we get our body moving and the heart's pumping and our breath's increasing and maybe we're getting sweaty. We can think of this sliding scale of that intensity. So let's think about 0 on that sliding scale. We're going to go from 0 to 10 so at 0 we would be doing nothing. We might be sleeping or sitting on the sofa. We are essentially thinking of doing 0 activity. No activity whatsoever at the other end of the scale. Let's say 10 on our scale of 0 to ten ten is you working at your maximum intensity so that might be you halfway through a marathon or at the peak of your spin class. So what we've got there is this scale from 0 to 10? No activity to maximum activity.

14:36.40

bunintheoven

Moderate intensity activity would sit somewhere around a six or a 7 and at that intensity you would still be able to talk you probably wouldn't be able to sing but you'd be able to talk which is what we call the talk test or you might say that this is a bit hard but you wouldn't be saying it was really hard. Vigorous intensity would sit further towards that kind of 9 10 scale and for vigorous intensity activity. You wouldn't really be able to talk much. You might say a few words and then need to have a pause. So if we go back to those guidelines. We've said that we are aiming for at least one ah hundred and fifty minutes of moderate intensity physical activity per week. So we know what moderate intensity means it's something that's getting the heart rate lifted but we can still talk whilst we're doing it and we know what physical activity is. It's anything that is getting you to that moderate level. So again. It can encompass. Walking the dog sex housework fitness classes organize sport. It's really really inclusive. So when we start to think of those guidelines like that we might realize that actually we're getting a lot of that in already or we might hear those guidelines and think crikee I sit at my desk all day. Some days I barely leave the house or leave the office I think I might need to maybe add in a 30 minute walk each day. So it's really important that you maybe think about where you're currently at compared to those guidelines and what small changes you can make now in amongst those guidelines. We also have that set that extra bit which is really important.

16:09.77

bunintheoven

Which was that each week You should also try to do 2 muscle strengthening activities Now the reason that these are included is that often. There's a real bias I guess towards cardiovascular exercise when we think about being fit and personally I think part of that is down to diet culture. Teaches us that cardio is best. Go hard or go home If. You're not sweating. Are you even doing anything and it really kind of puts this emphasis on cardio because a lot of diet culture tells us that exercise is about weight loss actually though being functionally fit is really Important. So What we actually want is we want to be strong Both cardiovascular-wise So when we're thinking about our heart and our veins and our arteries and muscularskeletal-wise so there we're thinking about our bones and our muscles and our joints. So The reason why we must include strengthening activities. Is so that we are strong in both of our systems so muscle strengthening activities would be things that put our muscles under a demand that make our muscles stronger and load our bones and essentially also can make our bones stronger so that might be something as simple as carrying the shopping. But it might be weight training at the gym. It might be carrying your child. It might be doing heavy lifting around the house as long as it's feeling safe and it feels comfortable so muscle strengthening activities are things that challenge the muscular skeletal system and when we think about being functionally fit.

17:48.55

bunintheoven

Parenting is really hard work so carrying toddlers. You know, carrying car seats carrying buggies can be really tiring so we want to make sure that we are fit and strong. Okay, so functionally fit so there we have it. They're the guidelines per week now every activity counts. And every minute counts. So let's say one week you only manage one hundred and 30 minutes that is still fantastic and every minute on top of that counts another week you might do 160 minutes well fantastic because the guideline was at least one hundred and fifty minutes so ideally if you're pregnant that is what you are aiming for Okay so they are the general guidelines. We've talked about what physical activity is what moderate intensity activity is and that we need to include muscle strengthening now in amongst that there's some guidelines that are relatively common sense. But it's still really important that we talk about them with those activities we want to be mindful of not bumping the bump so things like contact sports where there's an increased risk of impact to your bump would be advised to be avoided during pregnancy. So that might be something like rugby. Or horse riding where there's potentially an increased risk of you falling and bumping the bump. So don't bump the bump also making sure that you are staying hydrated. So. It's really important that you continue to drink water during your and physical activity.

19:19.27

bunintheoven

And what we tend to find is a really annoying pregnancy symptom that can happen really early on is an increased need to urinate and say sometimes I find that women will cut back on water slightly because they don't want to keep needing. We especially let's say you're going out for a 30 minute walk you don't want to get caught short. But it is really important that you are still staying hydrated also make sure that you're not getting too hot so in the u k recently it has been warming up. It's not you know the warmest country in the world. But. If you know that you're gonna be working out at the hottest time of the day then maybe try and tweak it or adapt. It. So actually you're moving your body a cooler time of the day have the door open have layers that you can remove essentially just make sure that you're not getting too hot when you are moving your body It's also worth thinking about. What your activity levels were entering into pregnancy. So if you were active before you got pregnant. Essentially we want you to continue how you were so we want you to keep going so if before you got pregnant, you were a runner. Ah, then feel free to continue running as long as it feels good for you, then? it's definitely worth continuing on. Um, if you were um, a swimmer before you got pregnant then continue on for as long as that feels comfortable.

20:40.73

bunintheoven

Essentially what we're saying is if you were active before we want to try to continue as you were. We want to maintain the levels of fitness and strength that you had pre-pregnancy as you continue through your pregnancy now that might mean tapering it back slightly so that you're still aiming for that moderate intensity. Um, and it might mean that your run turns into a jobg which turns into a speed walk. But again, you're aiming to keep going if you weren't active before pregnancy. It used to be a long time ago that you were told don't start anything new during pregnancy. Actually we know that the benefits to starting physical activity during pregnancy are so vast that it is always worth starting to move your body It's just a case of starting gradually. So if you weren't active before pregnancy. It might be worth starting with slightly shorter routines. So maybe you. Do a 20 minute pilati class rather than an hour long pilati class and as you feel more comfortable you then start to build up so again think about where you were before pregnancy and then just think about how that might affect what you're doing during pregnancy. It's also really important when we think about the intensity that we're aiming for that moderate intensity that what is moderate for 1 person might be different for somebody else. So what Serena Williams can do a moderate intensity which will be a lot.

22:05.75

bunintheoven

Will be very different to what I can manage at a moderate intensity. Okay so moderate. Intensity is not defined by how long you do a certain exercise for how many reps you do is how it feels for you. So remember that we're all going to be different. Um, what Tracy down the pub can do will be very different to what you can do but that is fine. This is about you and your pregnancy nobody else. So there is no harm to baby I've already mentioned that as well. So a reminder. That if you are meeting those guidelines. There are lots of health benefits to you and your baby and there is no known harm to baby for meeting these guidelines now I mentioned earlier on that these guidelines are for healthy pregnant women with uncomplicated pregnancies. Now what if you are having a complicated pregnancy. So what we call? Um, a reason why you may not meet these current guidelines or these guidelines might not fit you perfectly or if you have something called a contraindication to exercise or physical activity now these are split into. Absolute contraindications and relative contraindications. Okay now absolute contraindications tend to be health conditions that are quite severe. Um, you would normally know about them. But there are also lists.

23:31.25

bunintheoven

Then you can find the list on our website on the bump um area of the website so you would probably already know if you had 1 of these health conditions. It would be something like a chronic heart disease and a severe respiratory disorder and it would mean that usually the benefits. To physical activity meeting those guidelines would not outweigh the potential risks of those guidelines and so you would potentially be advised not to move your body outside of activities of daily living. Okay. So if you had an absolute Contraindication. You would definitely need to speak to a Healthcare care provider and there is a distinct possibility that they might say to you These guidelines are not for you and actually we would rather that you didn't engage in physical activity moderate to vigorous um except for. Activities of daily living relative contraindications tend to be less severe. Okay, so that might be a managed respiratory disorder um something that is slightly less severe so less severe versions or better managed versions of the absolute contraindications. And for this for relative contraindication Again, you would want to have a conversation with your healthcare professional to work out whether those guidelines do work for you or whether the risks outweigh the benefits. Um and how they might need to be slightly adapted so essentially contraindications if you had a health condition.

25:04.30

bunintheoven

Um, that is on that contraindication list that would usually mean that it's not as Straightforwards. It's just cracking on as you did before you need to have a really important conversation with your healthcare provider where you can discuss an activity plan together and decide what works best for the health of you and your baby. So. That is something that does need to be considered and definitely do speak to your midwife your Gp and get to the bottom of that one if you think you have a contra indication to exercise again. They are listed on our websites in the bump fund area and I'll also link those in the show notes for you as Well. So. We've talked about why it's so important to stay active during Pregnancy. We've talked about what the guidelines are talked about some of the kind of common sense and do listen to your body if something does not feel right? That's usually your body's very clever way of telling you that you need to scale something Back. An example. That may be more common further on in your pregnancy is if you were doing something that made you Leak. You're in feces with some form of incontinence there that would usually be a clue to you that you may want to think about scaling that exercise back or that activity back because it might just be a bit too much of your pelvic floor right now. That would be an example of where you'd be listening to your body and thinking actually does this feel right for me right now should I think about maybe tweaking this or removing it from what I currently do but remember with physical Activity. We've got so much choice that if you suddenly find that.

26:38.52

bunintheoven

Doing jumping around doing jumping jacks doesn't feel great for you anymore. Then you could always do a lower impact jumping Jack or something else instead like squats on that note, the question I often get asked is can I still jump can I jump around should I be doing jumping jacks can I still run is impact. Okay, during pregnancy now again in your first trimester. A lot of people still feel completely fine to continue on as they did pre-pregnancy. But what we might find when it comes to impact is that further on in our pregnancy. It becomes less comfortable. Maybe you find like I did that my chest. Didn't love being bounced around much. Um or maybe your pelvic floor actually just can't quite cope with that increased demand and you might notice that you're leaking well that would be your cue to start reducing some of the impact back. But if you're feeling fine. There is no reason why you couldn't keep running or jogging all the way up until pregnant until labour. Or doing regular jumping jacks all the way up until labor at the end of the day. It's about how does it feel for you and adapt where you feel that you need to so they are the general guidelines and we've talked about all of those but how does this specifically apply to first trimester. So in your first trimester chances are as it was for me symptoms will include things like nausea potentially some pregnancy sickness and hopefully not something like hypermise graviarum and but in that case that will definitely affect how active you feel you want to be you might feel incredibly tough.

28:11.56

bunintheoven

Tired the tiredness particularly with a toddler for me was such a shock I'd forgotten all about the fact that you feel absolutely wiped out in your first trimester and for lots of women that does tend to calm down in the second trimester. Not everybody gets that feeling of glow or you know finally feeling like you again that lots of people do say that that first trimester is the hardest um or is at least a big shock. So in your first trimester you might find that actually you just don't want to move your body. You're so exhausted that thought physical activity is not high on your list. First of all that is completely understandable and fair enough if all you want to do is lay on the sofa and watch. Ah, previous episodes of bake off then you do that you do whatever makes you feel good, but what you might find is that getting out and moving your body actually does help slightly for me in my first trimester I've had to keep going because. Ah, physical activity exercise. It's my business I have to teach every week and actually sometimes beforehand I really wouldn't feel up to it but actually I felt much better afterwards and just getting up and getting my body moving and taking my mind off it made a huge difference.

29:31.24

bunintheoven

So it is really worth kind of testing it and just listening to your body and seeing how it makes you feel it might even be that you just have to adapt what you do maybe pre-pregnancy you loved spinning. You were super into your cardio but actually in your first trimester. All you want to do is stretching or all you want to do is pilatas then. Again, remember that all activity counts. So it might be that you just don't feel active in that first trimester try not to put too much pressure on yourself and mum guilt is real so before your babies get here, try not to put any extra guilt on yourself. You're doing great. You're growing a baby. So. That's the first thing to say but if you are feeling up to staying active in your first trimester. Then again, it's great to try and continue on as you were doing before or if you weren't active before just start easing yourself in in that first trimester it's a great opportunity to get your. Core and your pelvic floor strong now. We want to keep the core strong and the pelvic floor strong for the whole of a pregnancy but there's no denying that when it comes to training your core. It does get more I don't want to say it gets harder I don't say it gets trickier. But it definitely is different as our bumps grow logistically. It can be a bit tricky to do certain movements um with a big bump in the way. So what I always say to my clients is in that first trimester make the most of the fact that you do not have much if any of a bump yet. So abdominal exercises.

31:05.11

bunintheoven

Really key in that first trimester let's get that core working and we're not just talking about doing loads of crunches remember that we really want the core to be very functional and you have more muscles in your core than just your 6 pack abs at the front. So what we really want to start thinking about is working that core in a really functional dynamic way. So not just doing crunches. But maybe thinking about doing things like planks think about side planks think about rotation exercises think about activating your transverse muscle which is your corset muscle that wraps around the trunk of your core. So really important now that we get those core exercises in. Obviously I'm biased but palateess is really heavily into core work that's terribly described in palates. We really really prioritizeed core function. So palates would be a really great start. Um, for getting that core strong also with the pelvic floor in an ideal world. We'd all go into pregnancy with a really functional pelvic floor but for a long time. The pelvic floor has sort of been um, forgotten about slightly taboo.

32:15.41

bunintheoven

And so it only tends to be that once there's some sort of dysfunction there that people start to think about their pelvic floor and often that can happen during pregnancy or postnatally so in an ideal world. We'd all be going into pregnancy with a nice strong functional pelvic floor. But in reality that might not be the case yet. Now's the time to start including some pelvic floor exercises into your routine now when it comes to pelvic floor exercises. We need to combine holds and pulses because our pelvic floor is built up of 2 different types of muscle fibers fast twitch and slow Twitch. So with our pelvic floor exercises. We would want to in a pelvic floor routine aim for a 10 second hold when I say 10 seconds that's the maximum we might only manage 3 seconds in which case that's fine and we'll just build up but we would aim for a hold of anywhere up to 10 seconds and we would try and do ten of those. And then we would do 10 fast pulses so thinking about on off on off on off now I could take talk all day about the pelvic floor and there are and education hub videos and the bump plan and we've got stuff on our social media all about the pelvic floor. So I won't go into too much depth. But essentially when you are trying to activate your pelvic floor. We're thinking about a squeeze and a lift so a closing of the anus vagina and urethra and then a lifting of those holes that lifting of the pelvic organs so pelvic floor exercise is really really important.

33:46.90

bunintheoven

We should also start to think about kind of um, engaging our postural muscles because when we think about what happens during pregnancy our bumps grow out the front and that puts a huge amount of demand on the muscles in the back of the body that are trying to keep you held upright and stopping you from being pulled forwards by your bump. So exercises that activate the hamstrings the glutes the spine stensors are all really really important and again it's hard to not be biased but palata is is really heavily involved and concentrating on strength and function of the body. So for me polates is so incredibly powerful at getting your body ready for the demands of pregnancy and labor so in that first trimester again really start to think about it as how can I futureproof my body. How can I get it ready for what is to come whilst. I don't have a huge bump or a huge uterus that is bearing down on my pelvic floor and then when we move further on through our pregnancy. That's when we can start thinking about getting our bodies ready for labor getting our bodies ready for the postpartum period so that's what I would prioritize. Pelvic floor exercises core work postural work and making sure that you're already starting to get that cardio in building up to those 150 minutes if you can whilst you can.

35:13.38

bunintheoven

Okay, because it might be that second trimester and you start to get a bump you find it more challenging. It might be that you get to your second trimester and actually you feel amazing and so you don't need to worry and actually in second trimester you feel much better than your first trimester. So I hope that helps so I think. In general they are the things that I wanted to cover in that first trimester and the things that kind of came up for me that I wanted to make sure that I had got my body ready for the rest of my pregnancy because i. Have got the benefit of hindsight I do know how demanding and how physically tiring it can be carrying a very heavy bump and a toddler and and I want you to know that it is really simple. Actually if we scale it back. It is that the guidelines are very similar to just. Pre pregnancy period so we just need to make sure that we're thinking about some you know, tweaks along the way so that we are feeling strong going into that pregnancy. We are feeling safe to move our bodies. We're not nervous. We're not fearful of movement and we know that we are doing. Ah, no harm to ourselves or our babies. We are only benefiting the health of ourselves and our babies and hopefully making the rest of our pregnancy much easier. So have I missed anything off this is sometimes the problem when you haven't got somebody interviewing you you think is there anything I have missed whatsoever.

36:38.56

bunintheoven

But there is but there will always be something that I've forgotten so do feel free to ask any questions that you might have get in touch over email or sign up for a seven day free trial of the bump plan where you get even more information there. Or on our Instagram page social media accounts. There is lots of more information about how to stay active during a pregnancy and so do feel free to head there or do always get in touch if you have a question or anything wasn't clear in this podcast but otherwise I hope that you um, found that helpful. And just remember that staying active during pregnancy does not have to be boring and that's something that's really important for me to stress to you. It doesn't have to be that we're just sat there breathing closing our eyes or just doing gentle stretching staying active during pregnancy can be really powerful and empowering and. Fun. We just need to find the right outlets. Do the things that you enjoy um and try yeah, try to enjoy it. Don't see it as um, something that you now have to do to look a certain way. Pregnancy is a great time to actually start thinking about what physical activity you enjoy. Rather than what should you be doing so I hope that's helpful. Um, and do get in touch if you have any questions but otherwise have a lovely amazing active pregnancy I'll be back for a bonus episode for all about trimester 2 how to stay active in trimester two in a good few weeks.

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bunintheoven

But otherwise I will see you again soon? bye.

38:27.77

bunintheoven

Ah.