Exercise during pregnancy is good for both you and baby!
Has pregnancy motivated you to embrace a healthier lifestyle in readiness for your new baby?
Eating well, choosing the right foods, avoiding alcohol and caffeine and including regular exercise in your daily routine are all positive steps to benefit your health and the healthy development of your baby.
Before you start:
- Listen to your body – if your workout feels too intense slow down or stop. Don’t overdo it, if you haven’t trained before build up slowly, maybe 15-20 minutes a day to begin with.
- Pregnancy exercise is about maintenance not improvement, don’t set yourself targets
- Carry on talking! If you’re exercising beyond the level where you can’t easily continue a conversation – ease up!
- Remember to stay hydrated – keep a water bottle handy
- Supporting your baby bump will improve your confidence as well as your comfort. Supportive fitnesswear that holds your bump, boobs and back – such as the FittaMamma range – is ideal
- Stay fuelled – don’t exercise on an empty stomach and keep a few energy snack handy
- Stay cool! Pregnant women can overheat quite easily so exercise outdoors if possible and wear moisture-wicking clothes
- Warming up before you exercise and cooling down afterwards is even more important when you’re pregnant
- Ask your doctor or midwife if you have any concerns about your health or your pregnancy
When to stop and contact your health professional:
- If you have excessive shortness of breath, chest pains, palpitations, dizziness or feeling faint
- Listen to your body and don’t exercise if you’re experiencing excessive tiredness
- Stop exercising if you notice bleeding or a leakage of amniotic fluid
- If you have unusual muscle pain or weakness or a pain or swelling in your calf (this could indicate a blood clot)
Be more cautious!
- Remember – not so far and not so fast when running, walking or cycling.
- If you are used to working out in the gym it is better to lift lighter weights and aim for more repetitions.
- Avoid exercises that involve you lying on your front after the first trimester and avoid lying on your back after 12 weeks.
- Team games can put you at more risk of being knocked off balance
- For obvious reasons avoid dangerous sports where there is an increased risk of falling or accident.