Exercise during pregnancy

The good news if you already have a reasonable exercise level and are otherwise healthy, it’s perfectly fine to continue this during your pregnancy, with just a few considerations.

Exercising during pregnancy isn’t dangerous for your baby, and there is evidence that having an active lifestyle whilst pregnant leads to less risk of complications occurring during labour.

Benefits of exercising for you and your baby

There are lots of benefits to exercising during pregnancy, including improving your mood and sleep quality. Exercise will also help with regulating your weight and prepare your body for giving birth by keeping your muscles active and strong. It can help reduce backaches, bloating and swelling. Evidence also suggests that exercising safely reduces blood pressure and helps prevent osteoporosis. If a regular weekly routine is followed, there is a reduced risk of needing a C-section, and often leads to a shortened labour.

Exercise tips

The safest exercises throughout your pregnancy are low impacts such as swimming, walking, indoor cycling or yoga and pilates. It’s useful to advise the instructor of your pregnancy so they can make any adjustments to the activities for you in a workout class. Consider exercising with a friend or partner who can help support you.  Remember to stretch, warm-up and cool down – keeping hydrated with plenty of water throughout.

Recommended exercises

As an expectant mother, resistance exercises are a great and safe way to maintain strength, especially for your lower body. Any pelvic floor exercises will be very beneficial to help avoid diastasis recti (abdominal separation) after the baby is born. A resistance band is a great way to exercise different muscle groups, it can be used at home, offering a practical and easier option as your pregnancy progresses. Exercises to consider incorporating can include squats, lunges and light core activities.

How often?

Start with no more than 15/20 minutes twice a week, than gradually increase if you feel able to 30 minutes three or four times a week. When approaching the end of your pregnancy, consider opting for a reduced programme of a light walk as often as is comfortable.

What to avoid

It’s important to avoid any twisting moments and lying on your back for prolonged periods after 12 weeks. Avoid lifting heavy weights as there is a risk of trauma to your stomach. Activities when falling is a risk should be avoided such as outdoor bike riding, horse riding and ice skating.


It’s best to consider alternatives to contact sports such as netball, football and martial arts as it can pose a risk of injury. Please stop exercising immediately if you have any discomfort including dizziness or feeling faint, stomach pain or palpitations.

If you are unsure, please consult your GP who can advise of the impact of existing health conditions. It is worth considering a couple of sessions with a personal trainer who specialises in safely exercising during pregnancy. This will put your mind at ease and help you to feel more confident when doing independent activities.

Pregnant lady exercising

Pregnant lady exercising

Hair Extensions:

There are many types of hair extensions which are provided by professional hair stylists to provide individuals with longer or thicker hair. The different variations include:

  • Tapes
  • Nano beads
  • Weave
  • Pre-bonded/ fusion
  • Microbead

All the methods stated above are ways in which are available in the market. However, our preferred method is the cold fusion application.

Hair Extensions

Cold fusion application

This is a single strand application system that delivers minimum heat during the process. Cold fusion allows virtually no heat to be used and still produces amazing transformations/ results and longevity. As well as this the hair will look and feel totally natural.

Hair extensions shade guide

When choosing extensions, you need to ensure that the colour of the extensions matches the colours of your natural hair. However, the extension does not need to match the colour of your natural hair if you are going for a dip dye effect. Occasionally, a pre-colour to the extensions is sometimes needed if the colour match isn’t exact. This ensures a flawless match.

Lasting time of human hair extensions

Hair extensions can last for a period of 6 – 12 months, however in some cases they have been proven to last longer. However, you will need maintenance in between this period. Maintenance involves the hair being re-fitted to the top of the head to maintain extensions with the growth of natural hair. However, you will also need your extensions out from time to time to allow a break for your natural hair. This is highly advised, even though many people do not have a break and therefore have the extensions re-fitted straight away.

Testicular Scan

A testicular ultrasound scan is a diagnostic test that obtains images of the testicles and the surrounding tissues in your scrotum.  It is also known as Sonography or scrotal ultrasound scan.

The two testicles are the primary male organs, they produce sperm and the male sex hormone Testosterone, the fleshy pouch underneath your penis is called the scrotum.

Your GP may recommend an ultrasound scan to check the condition and function of the male testicles and scrotum. It can verify whether a lump in your scrotum or testicles is solid or filled (a solid lump can indicate a tumour, one filled with fluid can indicate a cyst) it can also help to identify sources of pain or swelling in your testicles, evaluate for possible testicular torsion, asses the causes of infertility or find the location of an undescended testicle. The scan can show up any changes, abnormal growths and can be used to diagnose cancer or find out if it has spread.

Testicular Ultrasound Scan

A testicular scan is safe, painless and non- invasive, you may be asked to remove your lower clothing and put a hospital gown on, you will be asked to lie on your back and spread your legs and you will need to lie completely still. It is usually an outpatient procedure performed in the radiology department of a hospital or at your GP’s practice. Typically you will not need any type of sedative or anesthetic for this procedure.

The actual procedure will usually take between 15-30 minutes and will involve the consultant applying a water based gel on to your testicles, this gel then allows the transducer or probe to glide over the targeted part of your body, using sweeping motions, it produces high frequency sound waves to produce images of the organs inside your body. The ultrasound scanner has a microphone that gives off the sound waves. The sound waves bounce of the organs inside your body and a microphone picks them up. The microphone links to a computer that turns the sound waves into a picture.

This is a low risk procedure, with no radiation exposure; it should be virtually pain free however you may experience slight discomfort or pain if there is an injury or swelling in the testicular area. Normal and abnormal tissue will transmit different types of echoes. The consultant can interpret the echoes to distinguish between benign conditions like a fluid based lump and a solid mass that could be a malignant tumour.

Once the procedure is completed the gel will be wiped off and you can get dressed and resume your normal activities. You can eat and drink normally before and after the test. No recovery time is needed.

The results of the scan will usually take a few weeks, your specialist will give them to you and your GP will also receive a copy.