There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.
Is exercise during pregnancy safe?
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
If you are unsure then you should consult with your health care provider before starting any new exercise routine.
Pelvic floor & core maintenance
Coming from a personal training background and working with a lot of pre and post natal women, and women in general, I have come to learn a great deal about just how important your pelvic floor and core health is, especially throughout your pregnancy journey. Many women don't know a great deal about their pelvic floors until post pregnancy when they may be experiencing some issues such as urine incontinence or pain when exercising. I would highly recommended seeking advise from a physio in your first or early stages of your second trimester.
Reasons for seeing a physio during pregnancy
Benefits of exercise during pregnancy?
Exercising for 30 minutes on most, or all days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing. However in those first 12 weeks some of you may experience nausea and severe tiredness, therefore do not feel guilty about resting and maybe try to fit in a few walks instead until these symptoms pass.
Benefits of regular exercise throughout your pregnancy include:
As well as walking, there are lots of other styles of training that are beneficial and safe to practice during pregnancy such as
Here is an easy to follow at home workout routine that that requires no equipment and you can complete throughout your pregnancy journey.
Complete 20 reps of each exercise and drop by 2 reps each round.
I wish you all the best on your pregnancy journey.