150 minutes of exercise a week in late pregnancy can cut the risk of women suffering post-natal depression

Interesting article from the Daily Mail’s Victoria Allen says……

  • Some women may see pregnancy as a chance to put their feet up and relax
  • But continuing to exercise while expecting a child is important, experts say 
  • A study found 15% of inactive women suffered from postnatal depression 
  • But just 3% of those who got 150 minutes of weekly exercise had symptoms

Read more: http://www.dailymail.co.uk/health/article-5710029/150-minutes-exercise-week-pregnancy-cut-risk-post-natal-depression.html#ixzz5GtUXaWvb

Seems more important than ever to keep up the exercise in late pregnancy x

The Benefits of Taking Your Baby Swimming (From Bonding to Mental Health) – Guest post

Guest post from Jo Stone, who is a co-founder of Puddle Ducks: a franchise business that teaches independent swimming from birth in a nurturing environment with individually tailored activities.


One of the best-loved family activities, swimming is also one of the most widely participated sports in the UK. You may think there’s not much more to swimming than seeing your little one in a cute swimming costume, splashing around, and playing with all of the floats, but taking the plunge with your baby is a lot more beneficial than you may have first thought. Here are a few benefits to your baby making their first splash:

  1. Confidence is key

Introducing your baby to swimming from an early age can help to boost their water confidence (and their wider confidence), and in the long run it can prevent any future water-fear. It’s not uncommon for parents to pass on uneasiness of water and swimming to their children, because children are perceptive that way. By getting your baby used to water and swimming, they will bypass this fear, and it may even help you overcome your own fears (if you have them).

  1. Safety first

It’s normal for you to feel nervous about taking your little one to the pool, but there are so many positives. One of which is safety. You may not think it at first, but taking your baby swimming early on helps to build up their knowledge of water safety. Whether it’s teaching them to turn and reach for a wall/float/mum, or just learning the sensation of floating, it all adds up to showing them that the swimming pool is a safe and fun environment.

  1. Nothing beats family bonding

Swimming with your baby provides quality bonding time between both of you. We always have less time with our little ones than we would like, but swimming gives us that bonding time back. Being in the water with them is a great opportunity to give your undivided attention to them with lots of eye-to-eye communication, and have some water-based fun.

Skin-to-skin contact helps to strengthen the bond between you and your baby, and let’s not forget that it’s a great opportunity for the dads to spend some one-on-one time with the little ones to increase their bond together.

  1. Mental and physical health

Swimming is a superb way to incorporate exercise into your baby’s lifestyle from an early age. Swimming – unknowingly – is actually a full-body workout, because it encompasses physical activity from all of your baby’s muscles. Not only does it help with their physical health, but it also has a big impact on their mental health too. As swimming helps to strengthen your baby’s heart and lungs, it therefore encourages the development of the brain by stimulating all five senses of taste, touch, smell, sight, and sound. Plus, swimming helps to burn a few calories too, so be prepared for a workout yourself as well!

  1. Baby balance and coordination

A study by the Norwegian University of Science & Technology showed that babies who swim can grasp objects and have better balance than those who stay out of the pool. The main focus in the swimming pool is maintaining balance as your body is fully supported by water. So, your baby’s balance will inevitably improve, given that water-balance is their focal point when in the water.

  1. Strength and wellbeing

The buoyancy and water-resistance that babies experience during swimming means they use their muscles a lot more, and a lot more effectively. This all helps to build strength in your little one’s muscles and teach them about muscle control.

Now, we’re not saying swimming will get rid of your sleepless nights, but, swimming does help improve your baby’s sleeping pattern. The extra exercise will help to make your little one sleepier, which will maybe even give you a bit of a rest too. It’s not just the nighttime habits that will improve – it’s their appetites too. Exercise and the warm water of the pool can make a baby hungry, so make sure you have some snacks ready for after their last splash.

Committing to weekly swimming classes will help to add structure to both yours and your little one’s week. Providing them with a fun and social activity regularly definitely helps to improve their feeling of wellbeing.

  1. Enhance learning skills

There are many learning benefits swimming can have for your baby. The continued responding to voice-commands can help to increase their mental skills of understanding. In fact, a study at Griffith University found that those who swim from a young age are ahead of non-swimmers by 6 to 15 months when it comes to solving maths problems, developing language skills, counting ability, and the overall following of instructions.

Advancement in cognitive learning is also heavily increased due to swimming. If you think about the process of swimming, your baby will be learning multiple cross-pattern movements and exercises, which all increases neuron build-up in the brain. This facilitates skills such as communication, and overall will help to improve skills such as reading, spatial awareness, and academic learning.

  1. Social time

It’s always good to socialise, and we all love a bit of ‘us’ time with our friends, but guess what? So do your little ones. By going swimming, not only are you helping to improve their physical and cognitive development, but also allows them a head-start with their social skills.

We’re guessing you’re already packing the swim-bag and deciding which towel to take (we suggest the blue one), so have a look at where your local Puddle Ducks swim-team is, and get ready for you and your baby to make a splash!

Postnatal flat tummy plan – get rid of your mummy tummy and skin flap!

Easy and effective daily plan to flatten your mummy tummy and get rid of the pesky skin flap!

Chances are that your new flabby tummy is one of the things you are most shocked about in terms of changes to your body after having a baby. Fear not! It is perfectly normal to still look pregnant for a while after you have had your baby, and be able to grab a handful of squidgy belly! The first thing you need to think about post-birth, before you start exercising your abs, is how your tummy has responded to pregnancy and birth.

For more information and my fab flat belly plan for new mums click here