Tips for exercising during pregnancy

By Bio Island Nutrition Team

Exercising during pregnancy is a great way to help keep not only your body active and fit but also to help keep your mind and energy is a positive space as you are releasing endorphins. Exercising has many benefits and continues to do the same even after your baby is born.

When planning an exercise routine while pregnant always speak to your doctor first. They will advise you on the best way for you and your baby to stay healthy without causing any harm or pain to yourself. You may even want to get a personal trainer to start with or towards the end of your pregnancy, to assist with any safety concerns and to help guide you in your exercise choices.

Staying active for most of the week or at least 3-4 days out of the week is ideal. However, it is also dependant on if you were active prior to pregnancy. Regardless, try to avoid high impact routines and movements and try low impact aerobics that are more about maintaining strength and flexibility.

Some of the benefits of exercising during pregnancy include:

• Maintain fitness
• Strengthen your pelvic floor muscles
• Strengthen your abdominal and core muscles to support your back and pelvis
• Improve energy and better sleep
• Help prepare your body for labor and help speed up recovering after your baby is born
• Help manage weight gain
• May help prevent or manage back, neck or hip pain

Most exercises are safe to preform during pregnancy as long as you proceed with caution and do not overdo it.

Best styles of exercise while pregnant:

• Swimming
• Walking
• Indoor stationary cycling
• Low impact aerobics with an instructor
• Jogging in moderation and if you were doing it before pregnancy
• Choose exercises that do not require balance or too much coordination.
• Yoga or stretching
• Kegel exercises
• Tailor exercises

Always remember to warm up and cool down

Other tips to keep in mind are to choose the correct attire. Making sure your shoes are supportive for the style of workout, your clothing isn’t too restricting and drink plenty of water. Another key point is to adapt your routine to your pregnancy, you may need to change your style of exercises based on how far along in your pregnancy you are. Also, remember your body is releasing certain hormones more regularly such as relaxing which loosens ligaments, so be aware of how to you are feeling and your joints.

Pregnancy also raises your resting heart rate, so be aware to not use your target heart rate to work out your intensity of exercise. Another health status change includes blood pressure. Blood pressure will drop during the second trimester, so ensure there are no rapid changes of movement or moving from lying to standing to avoid dizziness. 

Exercising throughout pregnancy has numerous benefits that continue to help even after baby is born. Keeping yourself healthy will help keep baby happy and healthy too. Enjoy different styles and even just doing a daily walk will have significant benefits.

Always consult your healthcare professional before taking any supplements or if any concerns arise.

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.