Fit for Birth and Beyond: The Guide for Women Over 35

Author: Suzy Clarkson,Dr. Richard Fisher,Richard Fisher
Publisher: Exisle Pub
Category: Health & Wellbeing, Exercise
Book Format: Paperback

Forewords by Dr Dereck Souter, obstetrician, and Dr Richard Fisher, fertility consultant. Many older women spend months, if not years, trying for motherhood, then endure an anxious pregnancy wondering if they are eating and exercising properly. Fitness expert Suzy Clarkson has been there. Her first pregnancy at the age of 38 was relatively trouble-free, but trying to get pregnant again a few years later was very different. Following fertility treatment, she finally gave birth to her second child at the age of 45. Qualified in physiotherapy, Suzy has now devised a practical guide to assist older women through their pregnancies, using her own experiences of motherhood to support her text. This easy-to-follow fitness programme will take you through each trimester, showing suitable exercises and suggesting how to develop healthy habits to achieve a safe outcome, a successful childbirth and a speedy recovery afterwards. The book is fully illustrated with step-by-step photographs showing the exercises in detail. The information she provides is based on the latest research, and is endorsed by leading specialists in obstetrics and fertility. But the book is more than its exercises. Suzy is a `real mum' who offers encouragement and a compassionate helping hand to all older mothers. 'Fit for Birth and Beyond' is the guide you can trust and use with confidence.

Table Of Contents

Acknowledgements Foreword by Dereck Souter Foreword by Dr Richard Fisher Introduction Mature mums You are pregnant, congratulations! The best way to use this book Chapter 1: Getting Started Safety first Level of exercise Contraindications and risks Change, change, change Working out your fitness level Intensity of exercise Adapting intensity levels over time Playing sport when pregnant Fitting exercise into a busy life Chapter 2: Nourish Your Body During Pregnancy The importance of nutrition Weight gain Body mass index Attitude to food Must-haves during pregnancy Things to avoid or minimise Hydration Essentials Pregnancy niggles Key points Chapter 3: The Fabulous, But So Often Forgotten, Pelvic Floor Muscles Pelvic floor muscles Stress incontinence Pelvic floor exercises Ongoing continence problems Key points Chapter 4: Your Crucial Core Core muscles Rationale for strengthening core muscles Core and posture Abdominals - a vital part of core support Core stability exercises Using a Swiss ball for exercising core muscles Core exercises on the ball Key points Chapter 5: The First Trimester (0-13 Weeks) Changes afoot Exercise and side-effects Amount of exercise Tips for sticking to an exercise programme What to wear to exercise The essential elements Cardiovascular exercise Strength training Flexibility Two home workouts Key considerations for the first trimester Key points Chapter 6: The Second Trimester (14-27 Weeks) Changes aplenty General modifications to exercising Exercise and side-effects Care and posture Cardiovascular exercise Strength training Flexibility Two home workouts Key considerations for the second trimester Key points Chapter 7: The Third Trimester (28-40+ Weeks) The end is in sight Changes continue Exercise and side-effects Good breast and pelvis support Care and posture Cardiovascular exercise Strength training Flexibility Relaxation Two home workouts Key considerations for the third trimester Key points Chapter 8: Bring Back My Body Phase 1: 0-2 weeks (immediately post-birth) Phase 2: 2-6 weeks (until your postnatal check) Phase 3: 6-12 weeks (onwards and upwards) Phase 4: 12+ weeks (resuming regular exercise) Nutrition and weight loss Breastfeeding Chapter 9: My Journey Through IVF, miscarriage and postnatal depression Appendix A: The Bare Essentials Routine References Index

About Suzy Clarkson

Suzy Clarkson originally qualified as a physiotherapist in 1988. She then went on to an extensive and successful career in broadcasting, completing a postgraduate diploma in broadcast journalism (England 2002) before becoming a television news presenter for six years. Her book on general health and wellbeing, 'Healthy Body Healthy Mind', was published in 1997. She has also created and produced four aerobic videos: 'Fit Kit', 'Fit Kit 2', 'Fitness Plus' and 'Move It'.