It wasn’t that long ago that women were discouraged from exercise during pregnancy. Pregnancy was almost seen as an ailment that required lots of rest (which is partly true!) and minimal exertion or exercise of any kind. Thank goodness those ideas are now incredibly outdated!
Pregnancy is a natural and normal process that our bodies were designed for. While of course there are a few considerations to keep in mind when it comes to exercising during pregnancy, in most cases it is seen as being more detrimental to your health and your baby’s health not to do regular exercise.
I know this is a topic that many Mummas-to-be have so many questions on, so I’ve created a Birth Beat guide to exercise during pregnancy to break down some of the key considerations and precautions.
Just like exercise at any other time, exercise during pregnancy is great for your cardiovascular and heart health, strength, mobility and mental wellbeing. That extra-kick of feel-good endorphins can work wonders to boost your overall mood and energy levels, which is always a good thing but especially so during pregnancy!
While you’re pregnant you don’t need to be aiming for peak fitness. Despite what is often portrayed on social media, the goal here shouldn’t be about how you look but more so about your overall health and well being as you prepare for childbirth and parenthood beyond.
Some of the key benefits of regular exercise during pregnancy include:
If you’re fit and active prior to becoming pregnant and you have a healthy, uncomplicated pregnancy, then you can and should continue to exercise. It’s always a good idea to check with your GP, midwife or obstetrician if you have any questions but they will ask you about your general fitness and activity levels as well.
As your pregnancy progresses you will have to adjust your exercise routine as you’ll likely be feeling extra tired, short of breath and of course moving differently to accommodate that gorgeous bump! Remember, no one knows your body better than you do so if something doesn’t feel right, stop.
If you haven’t exercised regularly prior to becoming pregnant that doesn’t mean it’s too late to start. The most important thing to remember in this instance is to go easy to start with. Any regular movement is better than nothing at all. Start small with a gentle half hour walk or swim a few times a week and gradually build up the frequency and duration if it feels comfortable.
Pregnancy specific yoga and stretching can be particularly beneficial, even if you’ve never tried something similar before. There are several yoga moves and certain stretches that aren’t suitable for pregnant women so make sure you always check with a qualified instructor – our Ultimate Online Prenatal Program has an entire module dedicated to pregnancy safe yoga and stretching as well as guided relaxation.
There are several complications whereby your healthcare provider may advise against exercise or suggest a very specific set of exercises for you. Some of these include; being pregnant with multiples, high blood pressure, heart disease, pre-eclampsia and risk of premature labour. If you have any questions or doubts, always check with your healthcare provider.
Additionally, if you ever experience any of the following symptoms during or after exercise, consult your healthcare provider immediately:
Pregnancy is a time of rapid and constant physical change; there is so much that your body needs to adjust and account for as you grow a tiny human! As such, it’s only natural that there will be some unique considerations when it comes to exercise during this time. Here a few things to keep in mind:
We all know that we’re more likely to exercise if it’s an activity that we enjoy, the same goes for pregnancy. Don’t feel like you must go to the fancy pregnancy aqua-aerobics class if you hate swimming! Do what is comfortable, makes you feel good and that you enjoy, and you’ll be far more likely to stick to it.
If you’re looking for some pregnancy-safe suggestions, here are some great exercises for you to consider:
Types of exercises that you should avoid while pregnant include: high contact sports, sudden jerking movements, twisting and turning through the mid-section and exercising for more than 45 minutes at a time.
The evidence is clear – exercise during pregnancy is beneficial for you and your baby! Make the most of this time to nurture your mind, body and spirit as you prepare to become a mother. The stronger, fitter and healthier you are now, the better you’ll be prepared for childbirth and all the weeks, months and years to come as a parent!
Happy exercising Mummas!