Exercise Tips for Beginners

Keen to start exercising but not sure where to start? We’ve got your back! We asked our fitness ambassador, Ellie Baker, for some exercise tips for beginners, from how to begin to how to stay motivated.

How would you recommend starting an exercise programme for someone who is nervous or unsure?

First of all, you want to have an idea on what you wish to improve on, whether it be getting slimmer in general, or toning up certain muscle groups. If you are too nervous to sign up to your local gym there are many exercise workout routines that can target exactly what you’re looking to improve on online, so you can workout in the comfort of your own home! YouTube is great for this!

What are things to look out for if you’re starting to exercise for the first time, or the first time in a while? 

Make sure that you don’t overdo it on your first session back. You want to be consistent with your training; if this the first day back and you overexert yourself by training  really hard you will experience a lot of muscle fatigue (DOMS – delayed onset muscle soreness), which will make you very achey for your next session, affecting your consistency in training. So you want to work at a sustainable pace for your first few sessions until your body gets used to the new load and then you can increase the intensity as you get fitter and stronger.

Are there any specific types of sport or exercises that you would recommend?

Running can be extremely beneficial. It is brilliant for weight loss and releases feel-good endorphins. Running is great not only for your health but it is also very efficient as you don’t have to drive to a gym, you can simply leave from your house, run for your set amount of time and then be back home and getting on with the rest of your day.

What benefits will you feel straight away, and what will you have to work a bit longer for? 

The benefits you will feel straight away will be your feel-good endorphins. When we exercise we release hormones that make us feel good about ourselves. When you start exercising there is also a great sense of accomplishment, so it’s very good for creating a positive mindset. It is different for everyone but your physical benefits tend to show a little later, as you need to be consistent with training and exercise for it to show physically. One run isn’t going to get you to your goal weight but after a couple of weeks you will see the difference in your body! 

What other lifestyle adaptations could be made to help stay on track?

Cutting down on junk food can really help you see a difference in your body quicker. It’s good to have a treat every now and then but you don’t want to make it an every day habit. To lose weight you need to be in a calorie deficit so if you’re overindulging, you may find yourself at a standstill with your weight loss.

How do you recommend staying motivated – even if you’re not seeing results straight away?

Set small goals each week and tick them off when you achieve them. Goal setting can can help you stay motivated as you can see your progress, small goals help you stay on track towards your big goals. Also you need to have a ‘why’, so why are you exercising? Then every time you’re struggling you need to think of your ‘why’ and get it done! 

Pregnancy & Air Travel: Is Meghan Too Pregnant to Travel?

Women are often advised not to take air travel late in their pregnancy, Mr Pisal speaks to the Daily Express regarding The Duchess of Sussex’s upcoming trip to Morocco and what the advice is for pregnant ladies. To read the article click here.

Exercise and Pregnancy

There are several things you should consider when exercising while pregnant. Our fitness ambassador, Ellie Baker, outlines the beneficial impact of keeping fit during pregnancy, and explains the changes you should think about making to your fitness regime.

Running, swimming, cycling – which is best during pregnancy?

When it comes to which sport is best during pregnancy, I believe it is a very individual thing, provided your pregnancy is low-risk. If you’re in any doubt regarding the status of your pregnancy you should speak to your GP or obstetrician, who will be able to advise you further.

Otherwise, it varies according to your individual lifestyle choices. If you ran regularly before pregnancy, you should be able to continue to run while you’re pregnant, with zero effects for you or your baby. If you didn’t run regularly before, pregnancy is probably not the best time to start. However, there are many fantastic effects you and your baby will get from sports like swimming during pregnancy. For example: exercising in water supports your bump and is great for your circulation as the pressure of the water on your blood vessels stimulates blood flow and helps reduce any swelling. It’s also an excellent way to maintain your abdominal tone.

How should you change your exercise regime throughout pregnancy (1st trimester, 2nd trimester, 3rd trimester)?

In each trimester most exercises are ok, as long as you don’t overdo it. You will need to listen to your body. Low impact sports like prenatal yoga, swimming and biking are good to do if you feel worried or didn’t exercise much before getting pregnant. Many people get worried about exercise in the first trimester due to risk of miscarriage, but it is said that as long as you listen to your body there should not be a problem as there are no direct links between exercise and miscarriage.

What are the benefits of exercise during pregnancy?

There are major benefits to exercising whilst being pregnant. Exercise improves posture and massively helps to reduce backaches, constipation, bloating and swelling. This will make your pregnancy feel a lot more comfortable. It can also help to reduce fatigue and leaves you feeling more energised.

How long should you wait between pregnancies?

According to a new study, mothers should wait at least a year after giving birth before falling pregnant with another baby. Yet current guidelines from the World Health Organisation say otherwise, recommending women wait at least 18 months before falling pregnant again. Consultant Gynaecologist Mrs Pisal talks to Yahoo! Style UK about the numerous reasons women may want to wait and recover between pregnancies. Read the full article here. 

Consultant Gynaecologist Miss Heather Evans Joins the London Gynaecology Team

We are delighted to announce that Miss Heather Evans is joining the London Gynaecology team.  An experienced consultant gynaecologist, Miss Evans qualified in 2002 at The Royal Free Hospital, where she is currently the lead for colposcopy and gynaecological cancer.  Miss Evans is provides a range of gynaecological services including colposcopy and abnormal smear management, management of heavy periods, post-menopausal bleeding and hysteroscopy.

If you would like to book an appointment with Miss Evans, please call 0207 10 11 700 or email [email protected].

The Six Key Pregnancy Hormones

In this article, Consultant Gynaecologist Pradnya Pisal provides information on each of the six key pregnancy hormones. These hormones contribute to the emotional and physiological changes women tend to experience when pregnant.

HCG

• Pregnancy stage: HCG appears on the 8th day after ovulation, one of the earliest secreted hormones from the conceptus, and can be detected usually by 5-6 days after ovulation but definitely by 10 days after ovulation.
• Peak time: it generally doubles every 48 hours, reaching its maximum level at 8-10 weeks.
• Function: its only function is supporting the corpus luteum. 
• Side effects: headache, irritability, restlessness, fatigue, insomnia, nausea, vomiting (can be excessive and abnormal) and fluid retention. 

Oestrogen

• Pregnancy stage: oestrogen is produced from pre-pregnancy until about 10-12 weeks from the follicle area in the ovary, where the egg is released from. After this, the placenta and fetal adrenal gland produce it until term.
• Peak time: late third trimester.
• Function: preparing uterine lining for the implantation of the embryo. It is helpful in preventing miscarriage, and acts as a catalyst for chemical changes for growth, development and energy in the baby. It steps up blood circulation and regulates the production of other key hormones, as well as promoting breast engorgement in early pregnancy and regulating bone density. 
• Side effects: increased blood flow to mucous membranes leading to headache, postnasal drip and nasal congestion; sensitive skin and some areas showing hyper-pigmentation (especially nipple areola and along midline on abdominal wall); melasma.

Progesterone

• Pregnancy stage: progesterone is produced from pre-pregnancy until about 10-12 weeks from the follicle area in the ovary where the egg is released from. The placenta then produces it until term. There is a second gradual increase after 32 weeks.
• Peak time: late third trimester
• Function: preparing uterine lining for the implantation of the embryo, suppressing maternal response to fatal antigens and prevents the rejection of trophoblast. It maintains quiescence of the uterine muscle and is helpful in preventing miscarriage and pre-term labour. It also encourages breast tissue growth.
• Side effects: GI discomfort, including indigestion, heartburn, constipation and bloating.  Aching hips (pubic bone and back), bleeding from teeth and gums and increased sweat gland secretion. 

Relaxin

• Pregnancy stage: produced by the corpus luteum and the placenta from early pregnancy to late pregnancy.
• Peak time: at 14 weeks and around the time of delivery.
• Function: preparing uterine lining for the implantation of the embryo, uterine growth and accommodation, the control of myometrial activity to prevent preterm labour, and cervical ripening and the facilitation of labour. It is also important in reducing insulin resistance.
• Side effects: joint and ligament pains and backache. It can also cause heartburn as it relaxes the smooth muscle and sphincter of the stomach, so acid comes up into the food pipe.

Oxytocin

• Pregnancy stage: produced by the hypothalamus and released from the pituitary gland in the mother’s brain throughout pregnancy.
• Peak time: oxytocin levels rise from the first to the third trimester and fall during the postpartum period.
• Function: stimulates the ripening of the cervix, leading to successive dilation during labour. Along with other hormones, it causes the release of prostaglandins, which play an important role in the ripening of the cervix. It also aids bonding with the baby. 
• Side effects: can cause irritability and awareness of normal uterine contractions, Braxton-Hicks.  Can lead to excessive hair growth. 

Prolactin

• Pregnancy stage: secreted by the decidua, endometrial lining and also by maternal pituitary gland, starting in early pregnancy. 
• Peak time: starts in early pregnancy and there is a sustained rise until the third trimester and postnatally.
• Function: enlargement of the mammary glands and preparation for milk production, which normally starts when levels of progesterone fall by the end of pregnancy and a suckling stimulus is present.
• Side effects: n/a

The Second Trimester

Meghan Markle had to skip a few days of engagements after her pregnancy took its toll during her Australian tour. However, she attended more events in the weeks that followed, upon entering a new transition in her pregnancy. Consultant Gynaecologist Pradnya Pisal speaks to Express.co.uk about the improvement in symptoms that tends to come with the second trimester of pregnancy. Read the article here.

The health risks of a ‘geriatric pregnancy’

Having celebrated her 37th birthday in August, The Duchess of Sussex’s pregnancy announcement means she will technically be classified as an ‘older mum’. It may sound bizarre, but women over the age of 35 are considered to have a “geriatric pregnancy.” Consultant Gynaecologist Mr Pisal talks to Yahoo! News about the greater health risks associated with later pregnancy. Read the full article here. 

Getting the Right Birthing Plan?

For an expectant mum, creating the right birthing plan is an important part of having a baby, but despite NICE guidelines, it’s not always possible to request a caesarean section unless the doctor has deemed it medically necessary.  Mrs Pisal talks to SheerLuxe about the reasons why some women might decide a caesarean is more suitable delivery method.  Click here to read the article.

Worried about Fibroids?

Fibroids are extremely common with approximately 50% of women having fibroids in their lifetime. Fibroids are benign (non-cancerous) growths within the uterine muscle and most fibroids are small and asymptomatic. Some women are concerned that their fibroids may interfere with their ability to conceive, have a healthy pregnancy and give birth. In this article Consultant Gynaecologist, Ms Flemming, answers those concerns and discusses what can be done to optimise pregnancy outcomes.

Can fibroids affect the chances of getting pregnant?

Fortunately, in most cases fibroids don’t usually interfere with chances of getting pregnant. Most fibroids are small therefore don’t interfere with the cavity of the uterus or the fallopian tubes.

However, there are a few cases where fibroids can interfere with conception and this is largely down to the location of the fibroid. Submucous fibroids (those which encroach on the uterine cavity) can sometimes affect the process of implantation. This can lead to sub-fertility and sometimes early pregnancy loss. Fibroids in the upper corner of the uterus (known as the cornual region) can occasionally obstruct fallopian tubes and can be a cause of tubal factor subfertility. Similarly very large fibroids and an enlarged uterine cavity can be a cause of not getting pregnant.

In summary, if the fibroids are small, the uterine cavity is normal and the fallopian tubes are open (patent) there is no cause to worry.

Can fibroids interfere with pregnancy?

Fibroids usually cause no problems with pregnancy but can sometimes be associated with risks during the antenatal period, labour and postpartum. Fibroids can increase the risk of early pregnancy loss and preterm birth, especially if they are large or interfere with the uterine cavity (submucous fibroids).

Fibroids can grow in pregnancy, this may be hormonally driven. This can lead to increased discomfort and can also be associated with ‘red degeneration’, this is where the rapid increase in the size of the central area of the fibroid does not get enough blood supply and undergoes necrosis (dying). This is associated with pain and tenderness over the fibroid. Sometimes admission to hospital and rest is requested for pain relief, anti-inflammatory and supportive treatment.

Can fibroids interfere with childbirth?

The effect of fibroids on childbirth largely depends on the fibroid size and location. Fibroids in the lower part of the uterus can lead to fetal malposition such as transverse (sideways) or breech position necessitating a Caesarean Section. C-Section can sometimes be difficult and complex due to the location of the fibroids.

Post-delivery, fibroids can interfere with contraction of the uterus leading to post-partum haemorrhage. However, most small fibroids do not cause a problem.

What can be done to optimise pregnancy outcome?

A consultation with a gynaecologist and an ultrasound scan is often required to make an assessment. If the fibroids are found to be large or within the uterine cavity, further assessment or intervention may be necessary. Fibroids may be associated with anaemia and correction of iron levels may be required before embarking on pregnancy.

Surgical removal of submucous fibroids is associated with an improved pregnancy outcome and there should be no increase in risk during future pregnancy or labour. However some surgical procedures may mean that natural labour is not safe, your surgeon will be able to advise you if an elective C-Section is required.

How long should you wait after surgery to try for a baby?

If you are thinking of conceiving post fibroid removal surgery, you should discuss with your surgeon who can advise when it is safe to start trying. In general, it is wise to wait for a year post a myomectomy procedure and 3 months after a hysteroscopic procedure.

If you have any further questions or would like to book an appointment with one of our consultant gynaecologists please give us a call on 0207 10 11 700. If you would like to read more about fibroids and the possible treatment options please head to our specialist London Fibroids website.