Healthy Habits - Exercise during pregnancy

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hey everybody and welcome it's great to have you here today to talk about exercise and pregnancy my name is major
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raylene grant i've been working with a team over the last six months to produce
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a guide which really gives a a really nice clear guide in the journey
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as our pregnant wahine navigate their way through pregnancy and
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managing work and the pressures and many of us have joined the military because we really like that
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hands-on aspect and physical type of work and then when we become
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hapu our bodies change and our ability to do different things change so we've put together this guide to make it
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really clear um you know the the types of things that are recommended and not recommended and the sorts of support
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that are in and around you i'll go through the guide and yeah let me know if you've got any questions
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along the way
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um the guide starts off just with a couple of four words so the first one is from the commander of the joint support
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group who manages all of defence health and my immediate manager who's the
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who manages all the garrison support of health and i think the main points there is
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that there is a lot of support around us in that with our medical offices our doctors
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with our physical training instructors with our physiotherapists who are all working together to help you through
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this journey there's in
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when we start sending out this document you can just press on um you know the
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bits that interest you and it does look like there's quite a lot there but because it's broken down into separate trimesters and into a pregnancy and then
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the postnatal part separately hopefully that's not too overwhelming
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in terms of the introduction for the majority of women and for the majority of pregnancies staying fit and active
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and healthy throughout our pregnancies is going to be really good in preparing the bodies for childbirth reducing
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injury maintaining a healthy body weight getting those feel good hormones and if
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we have any of our pregnant wahine online which we probably do many of you might be thinking oh man like exercising
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is the last thing i feel like doing at the moment and through our pregnancies we're going to be tired angry sad fatigued and
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everything in between and it's really a matter of balancing you know those times where we are feeling good and do have a
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little bit of extra energy to get out and do regular exercise because it is so
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important it reduces the pre and postnatal depression enables a faster recovery
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after the birth and all the benefits of exercise actually extend to the fetus as well
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which is awesome initially when i um started this
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when i was going to um do this presentation i was like oh well i'll skip over all the you know appointments
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and scans and bits and pieces and sometimes during pregnancy you just feel like that initial part of pregnancy is a blur
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of appointments and scans and everything in between but i think it's important that we do go through this and
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how it's relevant to new zealand defence force so when we find out that we are hapu or think that
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we may be habu the first thing that we do is obviously go and catch up with one of the medical officers who will confirm
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our pregnancy and talk to us about our role and as we talked about before being in the
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military we've probably joined up because we love that hands-on aspect of it and there may be aspects of our role
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that we can no longer do so it's going to be a matter of talking you know with the medical officer working with our
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manager and commander and working with our health and safety advisor so that we've we're kept safe in the
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workplace and we are no longer i guess you know because it's not about us
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anymore you know it's about the life growing inside us and i know that there's a real want to be you know part
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of the team and you know one of the guys and but i think that it's really important to acknowledge that you know
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there we are going through special changes and so to really you know these recommendations from the
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medical offices is going to be really important to make sure that you're kept safe and baby kept
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safe we obviously choose our lead maternity carer pretty early on in the piece and
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they're going to manage us right throughout our pregnancy and will tell us to continue exercise if there's no
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complications in the pregnancies and we'll talk a little bit more about if there are complications the different
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types of exercises that we can do and the mo is able to refer us off to
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different special exercise classes if we you know do come under that umbrella of
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having complications in our pregnancy which you know which does happen to a certain percentage
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of our pregnancies in terms of our maori and pacific lead
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maternity carers and we can elect to choose these online as we choose our uh
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individual lead maternity carer and some of the aspects of uh for example um
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maori birthing previously you know squatting and holding on to posts during uh the birthing process was
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really important so potentially your exercise plan you know this may be important to you so as you work through
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your different exercise program if this is important for you to do a specific
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type of birthing bring this up with your physiotherapist exercise rehabilitation instructor or
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whoever you're working closely with to create your exercise program informing your manager can often feel
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like quite a daunting task especially if you know you've had previous miscarriages and find this a difficult
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conversation to have but as soon as you're really uncomfortable to do this this needs to happen
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to make sure that yourself and your baby are kept safe so that they are able to alter the duties in and around you
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so that you're working in a safe way to keep yourself um well and still involved in work
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but in a way that's not going to compromise yourself or your pregnancy unless you elect to do so you're not
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required to attend formal pt unit sports field exercises shift work drill or parades which you
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probably know but there are some people that you know want to keep doing this and so it's just
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a matter of you're making it really clear with the you know with your manager and with the mo whether this is
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going to be safe for you to do so within the new zealand defence force the
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mo is able to refer you for a pelvic health physiotherapist review and
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this is really important to do often we do it around the 20-week mark the pelvic health physiotherapist we'll talk to you
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about specific exercises that are important to do for example our pelvic
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floor and core are going to be really important the pelvic health physiotherapists are
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the only people that are actually able to give us feedback whether we're doing these exercises
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right and with your consent they will do an internal examination to make sure that there is correct activation of the
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pelvic floor muscles the pelvic floor muscles which we talked about in a couple of pages away
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are really important because there's a lot more weight put on these muscles uh
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during pregnancy as we carry that additional weight and then these muscles are going to be really key for
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the um birthing process when we push the baby out so the stronger and more
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functional these muscles are during during our pregnancy the more likely we're going to be able to bounce
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back quickly after and not have some of the complications that can come following pregnancies such as urinary
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incontinence or painful sex and all the things that are
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really important in our normal functioning lives after you have been cleared to continue
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exercising book an appointment with either the physiotherapist or the your
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local uh exercise rehabilitation instructor and some people have said well like you
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know who do i book an appointment with with physiotherapists they are obviously
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movement specialists who if you have if you know if you have any injuries or any
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specific sort of medical stuff they're going to be really good at that for our exercise rehabilitation
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instructors they've done special coursing in pre and postnatal training and have a really
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good understanding of specific exercises to do and to not do
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during exercise and you can catch up with both of these people as well and as we talked about during pregnancy it
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sometimes feels like a bit of a blur of appointments and scans but it is important that you've got all of the
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support around you and getting all the information that you need specifically around exercising and keeping healthy
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and well so in this booklet it's got a couple of links there for booking them with the
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physio or if you don't know who your rehabilitation instructor is in your camp there's an email there to touch
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base and find out more so getting into the specific
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points about exercising during pregnancy the pregnancy program is designed to
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maintain good pelvic health and good health correction core health to prepare your
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body for birth and recovery if you've been for example a runner before pregnancy
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you can keep doing that but it's just a matter of changing the intensity and duration
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during this during pregnancy it's not about whether can i it's more about
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should i and during this period it's not about trying to get our personal best and sometimes it feels like it's a
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little bit of a competition to do so like oh i could still do that during my pregnancy and that's really great if
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some people are talking like that but really keep going back to that tagline um
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can i you know versus should i and i really cringe when i look back on some of the
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things that i was doing in my pregnancy and but i think the fact that we now
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have you know really clear recommendations of what we should be doing and shouldn't be doing and as i say it doesn't mean that you have to um
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you know only do these exercises if you are lifting a lot of weights beforehand you can still lift weights but it's just
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a matter of reducing that intensity and reducing the you know the sort of weight that you're throwing around
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the recommended type of exercises that we should be doing is moderate intensity exercise including
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aerobic activity walking swimming water aerobic cycling low impact aerobics for
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30 minutes for most days of the week you might want to jump into pregnancy
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exercise classes such as pilates pregnancy yoga yoga hydrotherapy aqua
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jogging but we can also do a lot of strength stuff as well which is going to be
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really important particularly around preparing the body for childbirth so light to moderate resistance training
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using bands or weights and if you're used to doing weights keep doing them but just decrease the load
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the amount the range of movement as your pregnancy progresses and if you've already engaged in
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vigorous activity or are highly active and if you feel well enough you can
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continue to do this but just really stay closely monitored with the with your lead maternity carer and
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continue to ask yourself you know can i versus should i
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the type of things that are not recommended are activities where
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such as rugby where there's collision where there could be um you know after that three month
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period and the baby has moved up out of the pelvis we want to avoid any
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type of activities type of pt sports you know where there could be a collision the fast change of direction
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stuff so when we're going through pregnancy as you're aware our um the relaxin
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and hormones change to make our body more flexible more subtle to prepare the
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body for childbirth so if we're doing those quick direction quick change of direction type
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activities there's an increased chance that we may become injured because our joints are more
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lacks and flexible it's not recommended that you conduct heavy weight training so the you know
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one repetition maximum you know particularly where the breath changes and you know there's a really
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bearing down on the pelvic floor uh endurance exercise so we talked
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before about you know if you're an endurance runner call you can continue
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to run but it's recommended that you don't run for over 60
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minutes because of the increase of our body temperature
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and our fetus our baby its temperature is two degrees higher than ours anyway and so we just want to
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be really aware to not increase our temperature too much because it's going
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to increase you know the baby's two degrees more than ours which moves us into the next one
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activities that cause a rapid or prolonged increase in heart rate for over 60 minutes are not recommended the
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heart is already working twice as hard as normal so our hearts during pregnancy
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work as hard as what the cyclists do and the tour de france in terms of how much blood we're pumping
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around the body and activities that cause our heart to work at really high intensities are
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not recommended for long periods of time exercising in high
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temperatures or high humidity similarly is going to increase our temperatures too much and the babies
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for some people who really have um
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a lot of joint laxity through the relaxin um it may be painful for them to do
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squats and lunges and any exercise that place pressure on the low back and groin
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so for example if in your exercise program you know there is squats
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you just want to take it to a point that's comfortable for you and not go into a deep squat or not go into a wide squat and
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you know because there's so much changes to the hormones in and around the body
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exercises where you lie flat on your back after 20 weeks are not recommended so anything where you're doing core
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stuff just pop you know a bolster or a pillow or do it in a sitting position after that 20 week period and that's
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related to the uh compromise of the the blood vessels in the back so we want to make sure
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obviously that baby's getting lots of blood to the area exercise that cause coning or doming of
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your abdominal muscles so if you're doing a sit up for example and the
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abdominal is coming into a coning shape it means that we're putting too much pressure in on the on the core
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um so those abdominal exercises will go through you know the type of core
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exercises that will be suitable for doing during pregnancy
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um if you get any of these symptoms stop exercising so if you develop shortness of breath
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in term i mean when we're exercising obviously we want to increase
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the you know increase our
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breathlessness but you know we still need to get air in and should still be able to talk so if you get to a point
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where you're unable to breathe that's you we need to stop immediately and um
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call the dhc or head on down chest pain deep calf swelling any vaginal bleeding cramps or pain
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uh contractions any leaking of amnionic fluid and have sharp intense pain in the
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pelvic region you need to stop exercising immediately and touch base with the defense health
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center or your lead maternity carer and then if you're feeling um unusual
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sort of muscle pressure feeling dizzy faint develop a headache and you know just touch base with your lead maternity
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carer immediately for our warm up and cool down
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during a pregnancy our blood volume doubles and our heart will work twice as hard as what it normally does
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and therefore our warm up should just be a real gradual increase of this heart
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rate so it could be going for a light jog or it could be jumping on the bike or the cross trainer
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cooldowns same again should be gradual and really concentrate on bringing that
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heart rate back down to its base rate and just a really light cardio activity of your choice
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stretching exercises are important as part of this cool down but we just want
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to take it to a point of discomfort in those vigorous end range stretches and not recommended during pregnancy because
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as we talked about the relaxin you know our joints and muscles are already a lot more flexible and subtle
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than what they usually are so we just want to take the stretches to a point of discomfort and
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not vigorous ones the talk test during exercise so we want
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to when we're exercising we still want to be able to have a conversation it should be a little bit hard but we
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shouldn't be gasping for breath you should be doing enough to make you breathe deeply but shouldn't have to
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gasp for breath if you can say a whole sentence before having to take a breath your activity is
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about right let's talk about
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the anatomy of a couple of really important uh parts of the body during pregnancy so the pelvic floor
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are a strong group of muscles which attach from the front of your pelvis to the back of the tailbone
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they are a very important group of muscles as they are the base of our abdomen and the
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floor of our core and if we can really make sure that these muscles are strong and functional
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during our pregnancy then it's going to make it a lot easier for childbirth and we are going to be
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able to bounce back a lot easier after having baby and avoid
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complications that come with pelvic floor dysfunction our deep core and stabilizing muscles
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are really important to keep strong and functional during pregnancy uh
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this will help us maintain a good posture as our center of gravity changes
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keep the muscles strong as they stretch to accommodate the growing baby support our spine and pelvic joints to
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prevent low back pain pelvic pain or groin pain and work with the uterus to help to push
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the baby out and therefore core muscle strengthening and pelvic floor strengthening really
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make up a key part of our pregnancy exercise program
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we'll talk a little bit about the first trimester and
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the changes that occurring in that first trimester so often in our first
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trimester you know we are completely naked we might be unwell and feeling pretty
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crook and if possible you know we still want to stay active in this if we can and
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just exercising in those days where we're feeling well enough to do so
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our energy levels may be low and morning sickness may occur so
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we just want to do what we can so even if it's just a short walk around the block that's still going to be really beneficial for ourselves and baby
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joints and ligaments become hyper flexible during pregnancy and we just need to assure ensure we're not over
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stretching the joints and ligaments during this time the hormone relaxin stays in the body
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for three months following birth and for three months following breastfeeding and so it's important to
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gradually return to training following birth and breastfeeding for anyone that
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has a miscarriage over this time it's often you know we'll want to
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i guess sort of avoid the grief and get straight back into training as soon as we can but
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a point here is you know there's still going to be the high levels of relaxing in the body and a lot of people do
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experience injury during this time and so if they're you know if you
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do have a miscarriage during this time don't rush back to exercise because there you know the body is going to take
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a while to come back to normal and this is the same with termination also
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hydration it's really important that we stay really well hydrated during that first trimester and throughout pregnancy
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so take a water bottle along to your workout and drink throughout our workout
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and we want to make sure that we're drinking at least eight to twelve glasses a day and the body needs so much
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more water during pregnancy because it's creating more blood more amniotic fluid and you know doing
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um amniotic fluid producing extra blood volume and carrying the nutrients to to
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flush out any wastes and toxins so it's really important that we keep up a really high hydration during pregnancy
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so exercise during the first trimester generally we can keep doing what we were
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doing but we need to decrease the intensity try to keep the heart rate below 120
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beats per minute and manage the temperature and ensure you're not overheating
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and making sure that we add pelvic floor and deep core exercises into our routines
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we've got a bit of a checklist there which is a lot of appointments and scans and just making
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sure that we're touching base with the right people
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pelvic floor strengthening exercises how do we do these you've probably heard of kegel exercises and on this page it just
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talks about how we do these kegel exercises and the easiest way to start doing it is lying on our backs we talked
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about we don't want to lie on our backs after the first 20 weeks but before then
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that's fine we want to start lying on our back
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just because this is the easiest way to get them working as we exhale we want to
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lift and contract the pelvic floor muscles and cues that might help you do this
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to visualize a marble at the opening of your vagina
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and visualize it sucking it up into the vagina for some people the cues
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such as you know suck up a tampon or hold in a fat
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or stop yourself peeing you know grip on a straw and you know suck up the smoothie
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so there's different cues that may work for you but we want to maintain this maximal effort for
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10 seconds ideally or up to 10 seconds if we're still you know working up to it to it and we don't have that endurance
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quite yet we then want to fully relax and repeat this for
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10 times so we're working on the endurance aspect because these are how these muscles work however we also want
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to work the fast twitch aspect of the pelvic floor and how we do this is we do
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ten quick flicks so we do the you know the suck up and the pull of the
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pelvic floor muscles but really quickly for 10 seconds
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for our deep core muscle strengthening similarly the easiest way to get into
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these is lying on our backs we want to put our hands on our hip bones and just come in
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one centimeter if we do a small cough we will feel these muscles contracting
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underneath our our fingers to get the deep core muscles working
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and similarly on our exhale breath we just want to draw in slightly at the abdomen at the
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underlying we want to hold for 10 seconds keep breathing throughout and complete five to ten rep repetitions of
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this and this is our real sort of entry level stuff to make sure that these muscles
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are working and activating and the more that we progress through our pregnancy and
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working these muscles they're going to get stronger and we're going to be able to
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get them contracting and you know sitting and standing and as we're doing our exercises which is what we want to
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progress to in
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in each of the trimesters we have included in this booklet uh
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the pelvic floor and deep core muscles there's a youtube link
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that you can click onto to watch our model do these different exercises
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which may help also there's also a strengthening component
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and we're not by any matter of means saying that you know you need to do this
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exercise program as we talked about whatever you have been doing prior to becoming pregnant you can keep doing
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that but just changing up the intensity and how much weight you're
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lifting and the duration and so we've put this these exercise components in here if
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you're like oh far out like i really don't know where to start so there's a push and a pull and a squat and a lift
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and we just want to do these with a weight that you're comfortable doing
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and as i say you know you don't have to do this program but it's a safe
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type of exercise that you can do during pregnancy if you're starting exercising just make
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sure that you go down and catch up with your exercise rehabilitation instructor and they'll make sure that you're doing
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all the exercises right as you go on similarly there's a link there that
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um will take you through to a video of um mary alice going through this
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exercise program and a bit of core stuff at the end there
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nice and moving into our second trimester during our second trimester
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the baby's getting a little bit bigger hopefully we've got some of our energy back and hopefully some of that morning
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sickness will have passed so we can start getting into our training a little bit more um the breast tenderness may have
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subsided but you know the breasts are still growing and probably starting to feel
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heavy as the milk ducts develop
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stretching and thinning of the abdominal muscles during pregnancy is normal
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and will go back to normal after we have baby
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however exercise during this trimester should not put additional pressure on
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those abdominal muscles and core muscles so exercises that work the rectus
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abdominis that muscle at the front of our core the superficial ones
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such as sit ups bicycles leg throws are not recommended during this time because the
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abdominal muscles are already under quite a lot of pressure as they thin and
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separate for accommodating the growing baby repair and recovery from diastasis recti
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which is the normal sort of thinning and separating of the rectus abdominy usually takes between 6 and 24 months to
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come right following birth following birth the
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lead maternity carer and your pelvic health physiotherapist and the you know eri will be able to
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advise you you know whether they're whether you you know do have diastasis recti
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and specific exercises such as the deep core muscles and the pelvic floor muscles are going to be
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really key for helping this return back to normal
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maternity support belts can be really helpful for people that are experiencing
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pelvic pain and joint pain i understand that you can you know touch
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base with your defense health center or ap and physio to order these belts if this is important to you
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however you might just want to grab one online or at one of the stores so smiley
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bouts or some roll abouts are common in new zealand and they're made of like that thick wetsuit type material and
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often people who are pregnant um you know find these really really comforting
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to just support the low back and pelvis a lot better
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let's talk about our bladder and what is normal so a healthy bladder doesn't leak
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it tells you when it's full and gives you time to get to the toilet it can hold between 460 ml of urine and
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empties you know once every two to three hours you may wake up
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in the night you know particularly in that first trimester and third trimester when there's a lot more pressure on the
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bladder and a normal bladder completely empties each time
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an unhealthy bladder leaks urine when coughing sneezing
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lifting jumping skipping and running and if you are experiencing any of this
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during your pregnancy touch base with your pelvic health physiotherapist
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following referral from the medical officer to make sure that the
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pelvic floor are working well uh other signs that you need you know
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that that the pelvic floor isn't working as well as it needs to be is if you have a sudden urge to pee
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if you need to go to the toilet more than every two hours um you know if there's a heaviness in
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your underpants if it can't hold enough urine you know less than 300
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millimeters you have to get up more than twice per night um it does not feel comfortable after
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you've been to the toilet and passed urine and the urge is so strong that you can't get to the toilet in time so this
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is not normal and you just make sure that you get the scene to a lot of people particularly in our military just
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like oh well you know it's you know everybody you know like i've talked to other ladies and this is normal for them to like pee when they're
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you know doing a skipping rope and just because it's common it doesn't mean that it's normal
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and we don't want to have long-term problems problems from our pregnancy you know we
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want to bounce back and be fit and deployable so make sure you get this sort of stuff sorted out rather than just putting it
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off for um you know i'll be fine
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exercise during the second trimester your bump will be growing and things like running or high impact activities
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will start to feel uncomfortable so try swapping them out for a low impact activities such as walking or
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swimming and group training classes are fun um but make sure that you let your
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instructor know that you are pregnant and they'll just be able to keep an eye on you and give you progressions and regressions of
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exercises when required exercising lying flat on your back is not recommended after the 20 weeks so up
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to do exercises in a sitting or inclined position
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here is some exercises for the second trimester pelvic floor and
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core so in this trimester we're doing the pelvic floor
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and core in our four point kneeling position and this is still a nice easy position to get the pelvic floor and
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core muscles working in terms of our strength training program it's the same
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exercises as before but they've just been regressed so instead of doing
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a press up on our knees on the floor we're doing an incline press up against a bench press in this activity and the
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in the second trimester um our model here is using dumbbells so
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i mean you can continue to use barbells if you want to and we've just regressed
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the the amount of weight and the um yeah the weight and intensity of
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these exercises so exactly the same exercises as the first trimester strength stuff
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but we're not going quite as deep and we're not lifting quite as much
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we've added in a pregnancy stretching pregnancy stretching program into the
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second trimester as well and the first one
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you know just sitting down and coming and really connecting with the breath is going to be important and really seeing
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if we can start to teach the body to breathe wide so there's going to be not
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so much room for our lungs sitting here so if we can really teach and initiate that wide
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breathing that's going to be good for when the baby starts to get bigger and pushing on all our lungs and
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organs as we move into our third trimester baby
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is rapidly putting on weight which make which may make you feel heavy tired sore
35:24
and achy you might feel discomfort in your pelvis hips back as the ligaments loosen to
35:29
prepare for labor so during this as we talked about we
35:35
you know are probably going to be feeling tired and sore so we want to
35:41
change our exercises so we're still doing it but the intensity is going to be light
35:46
potentially things like swimming and aqua jogging is going to feel a lot better for us in
35:52
this trimester because it's going to take that weight off the feet knees tummy
36:00
it's normal to gain a 20 weight gain during pregnancy and i
36:05
think that often you know when we get pregnant we'll think that we'll have the baby and then you know put on our size 8
36:13
jeans and walk out of the hospital and i think it's important that you know we do take a long-term approach to our
36:20
bodies and that we've gone through a pretty amazing transformation and created life
36:26
and out to the back of it you know have probably come out with stretch marks and
36:32
ziggy bits that we didn't used to have and really take that long-term approach and don't put pressure on yourself to
36:39
you know squeeze into those jeans and walk out of the hospital because it's going to take a long time for your body
36:45
to get back to normal for me about two years and you know for some
36:51
people longer than this so i think just really taking that long-term approach to
36:56
you know the changes that your body goes through and how long it's going to take
37:01
to get back to normal the you know talking to fitness trainers that work in this
37:06
industry you know one of their comments were you know working with
37:12
postpartum females excuse me if they
37:17
from from their sort of experiences if ladies have had you know babies less than sort of two
37:25
years apart then the body doesn't really go back to that initial sort of state and so
37:32
generally with babies sort of three years apart that you know the body can go back to that
37:38
you know full strength full fitness and so i guess the point that i wanted to make there is that we just really
37:44
need to take a really long term approach of what our bodies will look like as we've
37:50
put on the extra weight to grow a baby uh the baby will add pressure onto your
37:56
organs which may lead you to feel breathless have heartburn and go to the toilet
38:03
often and continue exercising as long as you feel well enough to do so and continue those
38:10
continual checks with your lead maternity carer up to 45
38:16
of our ladies you know do experience back and pelvic pain the maternity belts
38:22
might help uh you know staying nice and strong through the the core might help
38:28
and you know catching up with a physiotherapist is going to be beneficial as well other things that we can do is reduce
38:35
the distance and speed of our walks avoid uneven terrain reduce stride
38:41
length avoid activities where you cross your legs um getting in and out of the car
38:48
you know just imagine like there's a zipper up the thighs and keeping the legs together as we pivot out of the
38:54
car so it doesn't bring on that groin and pelvic pain similarly if we're getting up out of bed in the morning
39:01
zip put that zipper you know right up the thighs and keeping the legs together avoiding activities where we stand on
39:08
one leg and sitting down for dressing and putting on shoes so it doesn't put you know so much weight and this won't
39:14
be relevant to everyone but you know there's some people in the end of that third trimester where everything is just
39:21
sore and hurting and achy so we just want to really make sure that we're not putting additional pressure by standing
39:27
on one leg by crossing the midline that sort of stuff
39:33
pelvic floor injury and dysfunction is common in pregnancy and postpartum woman
39:40
and up to 80 of women will leak when they are pregnant and over 30 percent
39:46
will continue to leak after childbirth although this is common it is not normal
39:53
so if this is happening it's not normal and make sure that you are touching base with your pelvic
39:59
health physiotherapist to you know really get this sorted
40:05
exercise in the third trimester swimming is going to be um
40:12
really nice for us and you can continue exercising unless you know your maternity carer has advised against it
40:19
so low pay low impact activities such as strength training walking and swimming is going to be good during this time
40:33
when we move into our third trimester for our core and pelvic floor we can
40:38
either do this in sitting or in side lying and it's the same exercises just the positional change
40:45
similarly our strength training is the same exercises but the weight might be lighter and for our press up we've gone
40:54
from an incline press up to a wall press up
41:00
we want to continue our stretches during the third trimester also
41:07
hey and that concludes the main points for our pregnancy and exercise presentation uh
41:14
congratulations to all of you out there who are currently hapu or may have
41:20
partners who are happy the key points is if you know you were
41:25
already training you can keep doing that training but continue to ask yourself um you know just because i can do it you
41:31
know doesn't mean that i should do it and you know growing a life inside us is a pretty exceptional
41:40
um thing to do and so we want to make sure that we're looking after ourselves and baby
41:45
as we go as we progress through our pregnancy we can keep doing the same exercises but we're just changing the
41:51
duration changing the intensity and working within what our body can do wishing you all the best for your
41:58
journey and thank you very much for your time today thanks
42:04
thanks so much roland and we've just got a question as well from one of the attendees um if you don't mind
42:12
so they've said is there any appetite in engaging with the lmcs so they are able
42:17
to work for defence i attach to our medical facilities for our defence personnel sometimes wanting
42:24
that separation um from defence in this case
42:29
nice that's a really good question which i'm going to write down because i think that's an amazing idea
42:36
and as we you know look to have our multi-disciplinary teams all located in
42:42
that same position you know in that same location man how cool would that be and i'm going to write that down thank
42:48
you good
42:56
question perfect right well i think we'll um oh no we've got another question coming sorry
43:04
um somebody's just asking as well if there would be any way to access the powerpoint after the webinar as well
43:12
yeah of course so um maybe i'll send it to you laura i've um
43:18
posted it up on our facebook page which is called nzdf
43:24
um force health physical performance so you can get it off the
43:30
um facebook page there this is the this will be released within the next
43:36
couple of weeks so it's just sitting with dpa at the moment we've just got a few more changes to make and then the
43:42
booklets will be printed and they'll be at the defense health centers and it'll be up on the health website
43:50
and yeah hopefully the nzdf social media will be able to post it as well so and
43:55
answer your question yes absolutely this is not the final product but it's um you know the content won't
44:00
change it'll just be a couple of things that need to be updated so if i send that through to you
44:07
laura and the people that want it um can touch base with you will that work
44:13
yes that's perfect um i can i'll pop our integrated wellness email address in the
44:19
chat um as well and so if yeah anyone wishes to yeah get a copy of your slides
44:25
um they can contact us that way as well great perfect all right well thank you so much
44:32
for your time um and yeah for i think there'll be a lot of people out there that will get a lot of use out of
44:38
this and um be able to get some yeah real um valuable guidance from this so no thank you so much and yeah i think
44:45
we'll we'll wrap up there awesome thanks laura thanks for having me