Benefits of exercise and keeping fit during pregnancy
As well as increasing your energy levels, gentle exercise can also help:
- Reduce discomforts such as cramps and backache
- Make you feel stronger and able to cope with everyday tasks
- Sleep better
- Reduce stress and fend off any pregnancy blues
- Keep you looking and feeling good
- Meet other mums-to-be
- Get your body shape back faster after your baby is born
- Prepare you for labour
Safe pregnancy exercises
If you don’t exercise that much at the moment its best not to start a big new exercise regime while you’re pregnant without getting some advice. Any exercise you’re thinking about trying needs to be low-impact and gentle on you and your unborn baby, so think about trying activities like:
- Pilates or yoga - the type with breathing and relaxed stretching are good pregnancy exercises, rather than the impossible ankles-twisted-behind-the-ears kind!
- Walking
- Swimming
- Antenatal exercise classes or aqua-natal classes (they’re like aqua-aerobics classes but with specially designed pregnancy exercises)
- Gentle dancing
- Cycling - it’s safe to cycle while pregnant, but you might prefer smooth terrain and look into getting one of those gel-padded seats or a cushioned seat cover if you can. In late pregnancy, it may be safer to stick to an indoor exercise bike, to avoid nasty falls that can happen on a regular bike. Remember, as your bump grows, your centre of balance changes so you’re more likely to lose your balance
- Weight training – you should only be weight training during pregnancy if you already trained beforehand and if your health care professional has agreed that it’s OK to continue. If they have, you will still need to use different weights and positions and ease-off in late pregnancy. So please discuss this with your health care professional for advice on the dos and don’ts of exercise and weight training. If you are weight lifting at a gym, you may also need to take a risk assessment
Pregnancy and exercise classes
If you do go to exercise classes, make sure the instructor knows that you’re pregnant and that you discuss your needs with them. Some instructors in Australia have a qualification in pregnancy exercise and so may be able to offer specialised advice.
Exercising safely
Other things to remember are:
- Not to get overheated for prolonged periods
- Wear a sports bra and supportive footwear
- Drink plenty of water
- Watch your balance (pregnancy alters your centre of gravity)
- Don’t overdo things. Trust your body and if you feel dizzy, faint, cramped, or getting over tired or over heated- STOP.
Exercise and activities to avoid during pregnancy
It’s generally recommended for pregnant women to refrain from the following sports:
- Horse riding
- Skiing
- Heavy weight lifting
- Backpacking
- Scuba-diving
- High-impact sports, contact sports and activities involving heights
Always talk to your health care professional before starting any exercises during pregnancy.