Exercise During Pregnancy
Whilst it’s important to stay healthy and fit throughout your life, it becomes even more important during your pregnancy to help your body adapt to the changes it will undergo. Your body will change in terms of shape and size throughout the 9 months of your pregnancy. Staying fit throughout your pregnancy will also help you during your labour and aid in recovery after giving birth.
If you’re already an active individual then it’s recommended to keep going with your regular exercises. Running, yoga, jogging and power walking are all great ways of keeping fit during your pregnancy. You should avoid contact sports and any other forms of exercise that could potentially cause injury to you or your baby.
Rest assured, exercising (within reason) during your pregnancy will not cause harm to your baby. In fact, some studies have shown that women who exercise during their pregnancy are less likely to experience complications or problems further down the line.
Exercise Tips For Pregnancy
It’s great to exercise during your pregnancy but it’s also important not to get ahead of yourself. As your pregnancy progresses through the months you’ll need to slow down and reduce the amount of exercise you do. It’s important to consult your maternity team during your pregnancy and get their advice.
You should never push yourself to become breathless during your exercises. You should be able to hold a conversation during your exercises and not put too much strain on your body. If you find that you’re running out of breath during then you may need to ease it back a bit.
If you weren’t active before your pregnancy, don’t suddenly take up strenuous exercise as this will result in potential problems and complications. A good way to start is to introduce short sessions and slowly build them up over the weeks. Water-based exercise classes are a great form of exercise for pregnant women. Exercise doesn’t have to be strenuous to be effective. Movement is key.
Stretch and Cool Down Before and After Exercise
Your body is already under enough strain with your pregnancy and it’s important that you avoid putting any more strain on it. Be sure to warm up correctly before starting your exercise to get your body limber and also remember to cool down with some stretches after to help relax your muscles.
Keep Active Daily
Try to at least get a half an hour of exercise each day to keep up your strength and help your body stay mobile. Half an hour is a sufficient amount, and too much might be overkill. If you can’t manage to get half an hour then try to get some form of small exercise in. Something is better than nothing.
Drink Plenty of Fluid and Avoid Exercise in Hot Weather
Be mindful not to push yourself when exercising which can be quite easy to do during the hotter months of the year. Ensure that you are staying well hydrated and drinking plenty of fluids throughout the day.
Inform your Trainer
If you are attending exercise classes or have a personal trainer, ensure that they are aware that you are pregnant and that they don’t push you too hard during your exercise.
Don’t Risk It
When is comes to the exercise of your choice, use good judgement. Avoid exercises that could potentially cause a fall or injury to you.
Exercises for a Fitter Pregnancy
As you progress into your pregnancy your growing tummy will put strain and pressure on parts of your body that aren’t generally used to the extra weight. This can cause pain, stiffness and strain on different muscles throughout your body. Here are some areas you should exercise to help relieve some of the strain.
Stomach Strengthening Exercises
Stomach strengthening exercises are a great way to try and avoid/ease back pain. As your pregnancy progresses through the months your baby gets heavier and puts more strain on your lower back which can result in backache. Avoid doing stomach crunches as this can potentially harm your baby and you. Here some some exercises we advise you to follow.
Your pelvis and pelvic floor are another two areas that are put under strain during your pregnancy. Strengthening your pelvic floor can greatly benefit you both during and after your pregnancy. All pregnant women should do pelvic floor exercises to help build up the muscles as they play an important role in carrying your pregnancy and if they are weak can cause issues during and after your pregnancy.