Physiotherapists are ideally placed to assist in the prevention of falls through assessment, education and exercise prescription.

Whether it is in the home, in the garden or out in the community, falls risks are out there.

Staying safe involves

• Being as strong and fit as possible.
• Maintaining or improving good balance and co-ordination.
• Removing risks around the house and yard.
• Wearing safe footwear.
• Using the correct walking aid.
• Appriopriate glasses
• Correct medication
• Asking for help when needed

Make a playlist of Spotify or itunes to get you up and moving everyday.

Here is mine.

• 9 to 5
• Time Warp
• Dancing Queens
• My Sharona
• Grease
• Rocking All Over the World
• Wake me up before you go-go
• Footloose
• Time Warp
• Candyman
• Sisters are doing it for themselves

The British Journal of Sports Medicine has just published some new guidline for exercises during pregnancy. Evidence would show that women who exercise have a 40% decrease in having gestational diabetes, there is lower weigh gain, improved cardiorespiratory fitness and decreased incidence of high blood pressure. Only a small group of women should not exercise so see your doctor if you have preterm labor, pre-eclampsia, risk of decreased fetal growth or any other concerns. 

All women should be physically active through out pregnancy. Gains are very good in people who have been previously inactive. You may need to start at a lower, comfortable level but should gradually build up.

The ideal is to get 150 mins of moderately intense exercise each week. This should be over at least 3 days but it is best to be active on most days. A variety of aerobic and resistance activity is good and some Yoga on top of this may be of benefit.

Exercise can be walking, swimming, stationary bike, gardening, gym or special classes.

Pelvic floor exerices are important as many women have urinary incontinence during pregnacy. It is best to see a physiotherapist to check you are doing these correctly.

If you get light headed or uncomfortable doing exercises in lying on your back you can turn onto the left side or raise trunk 30 degrees to take the pressure off the large blood vessels.

High intensity interval training has not really been tested yet so you should take care with the limits you take your workout to. Stay comfortable and painfree. Avoid exercising in the heat as dehydration can cause fainting and heat stress can be dangerous. 

Exercise in early pregnancy appears to show no increased risk of miscarrage.

Some safety precautions to be considered are, avoid high risk of falling or trauma to belly, scuba diving and high altitude training.

Exercising 30 mins 5 days per week would be ideal but a 10-15 min walk after breakfast or dinner every day may be better for some. Listen to body and rest if tired and don't do activities that cause pain.

Being physically active below this level is still helpful so start at your level and gradually increase you level of activity as the pregnacy continues. 

There is a growing trend for doctors to prescibe exercise as treatment for their patients. The list of conditions that will benefit from physical activity grows longer with every new piece of reasearch.

Exercise is medicine and can:-

• Reduce the risk of heart disease by 40%
• Lower the risk of stroke by 27%
• Reduce the incidence of high blood pressure by almost 50%
• Reduce mortality and the risk of recurrent breast cancer by almost 50%
• Lower the risk of colon cancer by over 60%
• Reduce the risk of developing Alzheimer's Disease by one-third
• Decreases depression as effectively as medications or behavioural therapy
• Upregulate the effect of insulin in gestational and Type 2 diabetes
• Strengthen bones
• Work to decrease inflammation through out the body