Wendy Hederman, PD councillor and solicitor, tells Patricia Weston her exercise regime has changed since she became pregnant on baby number four.
Do you exercise?
I play tennis a couple of times a week and I swim or go for a run.
Are you a gym junkie?
I am member of a gym, but I prefer outdoor activities.
Have you altered your workout since becoming pregnant?
Yes, I'm playing less tennis and doing more swimming and Pilates. I've also swapped cycling for the bike machine in the gym.
What's your favourite activity?
Tennis or a walk by the sea on a stormy day with my family.
Anything you'd like to try?
I've promised myself surfing lessons as soon I've recovered from having baby number four.
Are you a healthy eater?
Pretty much. To encourage good eating habits in my children we've cut down on processed foods and have much more fruit, veg, fish and homemade brown bread.
What food do you love?
Chocolate! My treat is a square of deliciously dark chocolate once the children have gone to bed.
What's your attitude to exercise?
I couldn't live without it. I work better, sleep better, and feel better after exercise. As a pregnant 36-year-old mother of three children, I like to exercise just to get time to myself!!
Patricia Weston recommends:
Gentle, low-impact exercise during pregnancy can have huge health benefits. Keeping fit helps reduce weight gain and increases energy levels. It can also increase stamina in preparation for labour and help speed up recovery.
Sit on the floor with your back straight and your legs stretched out in front. Bend your left leg and cross it over your right leg, keeping your left knee bent. Hold onto your left knee with your right arm and place your left hand on the floor behind you. Look over your left shoulder to stretch out the back muscles.
Lie on your back with your knees raised up and your feet flat on the floor. Gently hold a pillow between your knees. Place your arms by your sides and keep your shoulders and neck relaxed. As you breathe in, pull up your pelvic floor muscles. These are the 'sling' of muscles that form the base of the pelvis. They can become weakened in pregnancy and delivery so it's important to keep them strong. When you breathe out, draw your navel towards your spine and squeeze the pillow with your knees and press your lower back into the floor. Repeat six to eight times.
Crawl onto all fours. Take a deep breath and arch out your back, rounding out your shoulders, as you breathe out tilt your neck back and gently curve your stomach towards the floor. Repeat for four to six breaths.
Patricia Weston is an NCEHS fitness instructor, personal trainer and Pilates teacher.