Exercise During Pregnancy

Exercising during pregnancy helps you and your baby stay fit and healthy.

Congratulations, you’re pregnant. Now that the initial excitement is over, you may be wondering what in your routine needs to change and what can stay the same. Exercise, during and after pregnancy, should be part of your pregnancy routine – even if you are not exercising at the moment. Exercise is a great way to stay fit and healthy and it’s never too late to start.

Benefits of exercise

Life can already be stressful, and pregnancy may also put a strain on your body and your emotions. Regular physical activity is one of the most effective ways to reduce these aches and pains. Not only does exercise increase your sense of control, boost your mood and your energy levels, it also prepares your body for labour and delivery.

While exercising is usually safe and healthy for both you and your baby, a doctor and / or midwife should be part of your pregnancy as soon as possible. Always discuss your exercise plans with your healthcare practitioner early in your pregnancy, especially if you aren’t fit or have any health conditions.

It’s never too late to commit to a healthy lifestyle

Even if you are not an exercise enthusiast it is never too late to live a healthy lifestyle for the sake of your health and that of your baby. Start slowly and build up your fitness little by little – start with 5 minutes of physical activity each day and work your way up to 30 minutes each day.

You don’t need to belong to a gym or own special equipment to be active. Now that you’re pregnant, it is more important than ever to commit to a healthy lifestyle – one that includes exercise and eating a healthy, well-balanced diet. Even in times of COVID-19, with social distancing and the financial constraints that the pandemic has brought, you can exercise in safe ways. Walk in your area, follow exercise videos or watch workouts on TV, park further away from the shop or mall entrance or take the stairs rather than the lift. Please remember, that if you are going to be outside, don’t forget to wear your mask and ensure that you are socially distant from others.

These are great activities to do in any trimester

Walking: Going for a walk is an excellent workout that doesn’t strain your joints and muscles. If you’re new to exercise, this is perfect for you. Being in fresh air and out in nature also boosts your natural endorphins and is a great way to boost your mood and lift your emotions.

Swimming and water workouts: The water supports the weight of your growing baby and moving against the water helps keep your heart rate up. It’s also easy on your joints and muscles. If you have low back pain when you do other activities, try swimming or aqua aerobics.

Riding a stationary bike: This is safer than riding a regular bicycle during pregnancy. You’re less likely to fall off a stationary bike than a regular bike, even as your belly grows.

Yoga and Pilates: Tell your Yoga or Pilates instructor that you’re pregnant. The instructor can help you modify or avoid poses that may be unsafe for pregnant women, such as lying on your belly or flat on your back, poses which are not recommended during pregnancy, particularly after the first trimester. Some gyms and community centers offer prenatal Yoga and Pilates classes specifically for pregnant women.

Strength training: Strength training can help you build muscle and make your bones strong. It’s safe to work out with weights as long as they’re not too heavy. Ask your healthcare practitioner about how much you can lift.

Most importantly listen to your body

Staying physically active during pregnancy is beneficial for both you and your baby. Always listen to your body – stop exercising if you feel uncomfortable or have any pain. Many women, for example, become dizzy during pregnancy. This is normal but it is advisable to speak to your healthcare provider about how to handle it. Your energy will change from day to day during your pregnancy – this is perfectly normal, but it is important to listen to your body when it needs to rest. Remember that exercising outside on hot days can be dangerous to you and your baby so rather exercise in a cool or air-conditioned place or in the swimming pool.

Listen to your body and stop exercising immediately if you feel:

• fatigue
• dizziness
• heart palpitations
• shortness of breath
• pain in your back or pelvis

If you can’t talk while you’re exercising, you should slow down and decrease the pace.

Being healthy and fit is good for you during your pregnancy but also allows your baby a great head start to life. After the birth of your baby, make healthy living and exercise a natural part of your routine and make exercise a family event so everyone can get involved. Talk to your healthcare practitioner about how soon you can start exercising again after your baby’s birth.

Always discuss your exercise regime with your healthcare provider, especially if you are pregnant and or are changing your routine.

Resources:https://www.healthline.com/health/pregnancy/pregnancy-workouts#cardio; https://kidshealth.org/en/parents/exercising-pregnancy.html; https://www.whattoexpect.com/pregnancy/exercises-for-pregnant-women; https://www.marchofdimes.org/pregnancy/exercise-during-pregnancy.aspx