Exercising and Pregnancy

by

The Do’s and Don’ts of Keeping Fit

While most women will want to maintain fitness during pregnancy, you don’t want to do anything that could put yourself or your baby at risk. There is so much conflicting information out there, but you’ll be pleased to know that many forms of exercise have benefits during all stages of a normal pregnancy. The only thing to remember is that every pregnancy is different, so even if this isn’t your first baby, consult your GP, midwife, or obstetrician before starting any form of exercise.

Do’s:

  1. Always keep moving whether it’s just walking the dog to the park or a lap around the block – the goal should be 30 minutes a day. 
  2. Swimming, yoga, stationary cycling, and low impact aerobics are all great choices when you have a baby on board.
  3. Find a professional that you can work with for a tailor-made program.  It could be a personal trainer, through an online program, physio or pilates instructor, or someone who understands your needs and has experience in pregnancy related training.
  4. It’s always a good idea to involve pelvic floor exercises in your routines. 
  5. Make sure to find supportive maternity activewear that will keep you cool and comfortable. 
  6. Always exercise in well ventilated areas.
  7. Stay hydrated!

Don’ts:

  1. Don’t ignore any signs of overheating or overexertion, and ensure you never work so hard that you run out of breath.
  2. Don’t ignore warning signs like light headedness, dizziness or feeling nauseous. These signs can indicate a range issues. Stop exercising immediately, rest, drink plenty of water and consult a medical practitioner if needed. 
  3. Don’t do exercises that can involve your stomach, lying flat on your back, or any strenuous or contact activity. 
  4. Don’t do exercises that are repetitive high impact with lots of turning and twists, high stepping or sudden stops.

Some exercises you can try at home:

  • Quadruped arm/leg raises
  • Wall squats
  • Modified push ups
  • Lunges
  • Heel raises
  • Bicep curls 
  • Shoulder abduction

Whatever you choose to do, remember that if you’re able to stay fit during pregnancy, labor and the postpartum period can be so much easier!

Trending Articles…

Take a MOMENT
Take a MOMENT

With wellness becoming a greater focus in our lives, we’re constantly looking for fun new ways we can refresh and re-energise. Here are three different wellness techniques you can try.The ears are a surprising source of stress relief because they’re covered in reflex...

read more
Gratitude
Gratitude

Writing in a Gratitude Journal each day can help increase your overall wellbeing and happiness. Use your journal to refocus on the multitude of positives in your life and create a wonderful treasure to reflect on as you navigate life. I have often looked back upon my...

read more
Are You a Tired Momma?
Are You a Tired Momma?

It's such an important part of our lives, but how much thought have you given to what goes into getting a good night's sleep? It wasn't until I became a sleep-deprived mom that I truly appreciated the importance of sleep (for myself and my daughter). Not only is it...

read more
The Secret Topic of Miscarriage
The Secret Topic of Miscarriage

Why is miscarriage such a taboo subject? It is something people generally don't speak of or if they do, it's spoken of in secret. When pregnant with my first baby I was so excited to have finally fallen pregnant that I literally wanted to tell the world, but you see...

read more

Love our vibe?

Learn about becoming a part of our tribe of Mumpreneurs…