Safe Pregnancy Exercises
When you include safe pregnancy exercises into your workout you will have peace of mind knowing You are doing the right thing for both yourself and baby. I want you to avoid unsafe pregnancy exercises as they can cause harm to your growing baby.
As always, please consult your doctor about which exercises you should avoid based on your individual current health status and specific needs.
Is It Safe to Exercise During Pregnancy?
It is important that you discuss exercise with your Obstetrician during your early prenatal visits. They can provide advice with regards to your individual needs.
If you were previously inactive or are experiencing medical complications, then you should be evaluated before recommendations for physical activity during pregnancy are made.
Once you have been given approval to exercise, then you can participate in workouts that are delivered by a qualified prenatal exercise specialist. Pregnancy is not the time to try and set new ‘personal bests’ or push your body to the limits in terms of intensity. If you push too hard, this may cause harm to you or your baby.
You should also select pregnancy workouts that involve movements and activities that will minimise the risk of loss of balance, avoid high-impact movements, and do not cause trauma to the joints and ligaments.
Exercise During Pregnancy May:
• Improve your posture and reduce back pain.
• Help prevent, or treat, gestational diabetes.
• Lower your risk of certain pregnancy-related complications.
• Promote healthy weight gain during pregnancy.
• Improve your overall general fitness.
• Strengthen your heart and blood vessels.
• Help your body recover faster after childbirth.
• Better prepare you physically for childbirth.
Precautions to Take When Exercising During Pregnancy
• Avoid standing still or lying flat on your back as much as possible.
• Drink plenty of water before, during, and after your workout.
• Wear a sports bra that provides lots of support.
• Wear comfortable workout shoes.
• Avoid becoming overheated and don’t exercise outside in hot weather.
• Exercise in a temperature-controlled room.
• Never exercise to the point of breathlessness.
• Listen to your body and rest when required.
What Are Some Safe Pregnancy Exercises?
What Exercises Should I Avoid During Pregnancy?
• All contact sports
• Hot Yoga
• Off-road cycling
• Horseback riding
Warning Signs to Stop Exercising When Pregnant
• Chest pain
• Muscle weakness
• Vaginal bleeding
• Calf pain or swelling
• Shortness of breath before starting exercise
When Can I Start Exercising After Pregnancy?
You should be able to participate in an approved postnatal exercise program soon after the baby is born if you had a healthy pregnancy and a normal vaginal delivery.
If you had a caesarean delivery, or other complications, you will need to speak to your Obstetrician about when it is safe for you to begin exercising again.
Exercise After Childbirth Can:
• Help you gain trust again in your body to function properly.
• Boost energy levels as you recover from childbirth.
• Be useful in preventing postnatal depression.
• Strengthen core & Help heal diastasis recti.
• Strengthen pelvic floor + stop leakage.
• Relieves stress.