Pregnancy is a joyous time in your life as you prepare to welcome the newest member of your family into the world.
Lots of women want to be able to stay fit and strong during pregnancy, but are unsure of what exercises they can do.
Government guidelines recommend pregnant women should do about 150 minutes of exercise per week. This can be broken down into shorter daily amounts of approx 30 minutes.
Some of the benefits of 30 minutes of exercise include:
- Reducing back and pelvic pain
- Reducing constipation, bloating and swelling
- Preventing excessive weight gain
- Lowering risk of gestational diabetes
- Shortening labor time
- Improved mental health and wellbeing – reduced fatigue, stress, anxiety, and depression.
What exercises are best to do during any stage of pregnancy?
Aerobic Exercise During Pregnancy
Why not throw a dance party! Dancing is a wonderful aerobic exercise to do during pregnancy. You can dance anywhere; either dance alone while making dinner, or while folding laundry, or join a group class. It is very therapeutic for the soul too!
Walking is another great form of exercise that you can do during pregnancy. Getting outside of the house, stepping into the sun (or rain!) and taking in some fresh air, can do wonders for your health and mental well-being.
When you’re pregnant, there is nothing better than feeling weightless in the water! Swimming is another great form of aerobic exercise that you can do at any stage of pregnancy.
Pregnancy Pilates and Yoga
Pilates and yoga are excellent forms of exercise for expectant mothers, offering both physical and mental benefits.
These exercise sessions can help improve posture, reduce back pain, and most importantly strengthen the pelvic floor muscles, which are crucial for supporting your body during pregnancy, birth, and also aiding postpartum recovery.
Additionally, the breathing techniques and relaxation exercises help to improve emotional well-being, reduce stress and prepare your mind for labor!
It’s a good idea to join a pregnancy specific class, especially if you are new to pilates or yoga. Precautions include avoiding poses that involve lying flat on the back after the first trimester, deep twisting movements, or overstretching, as hormonal changes can increase joint laxity.
Pregnancy Exercise Programme
Lastly, here are some pregnancy safe exercises that can be performed in any stage of your pregnancy, whether that is the first, second, or third semester.
References:
- Evenson, K.R., Barakat, R., Brown, W.J., Dargent-Molina, P., Haruna, M., Mikkelsen, E.M., Mottola, M.F., Owe, K.M., Rousham, E.K. and Yeo, S., 2014. Guidelines for physical activity during pregnancy: comparisons from around the world. American journal of lifestyle medicine, 8(2), pp.102-121.
- Irion, J.M., Irion, G.L., Lewis, K. and Giglio, M., 2012. Current trends of physical therapy interventions for high-risk pregnancies. Journal of Women’s Health Physical Therapy, 36(3), pp.143-157.
Don’t let pain hold you back, book now!
Don’t let pain hold you back, book now!
