A common question expecting women ask is, “Can I exercise when pregnant, and if so, how much?” The answer to this is a resounding yes, but you might have to alter your usual exercise routine.
6 exercises to do when you’re pregnant
1. Walking
Walking is an excellent way to stay physically active when pregnant. Not only will it help you manage your pregnancy weight, it will also increase circulation and align the pelvis. Better yet, it doesn’t cost a thing, requires no equipment, and can be done continuously throughout your pregnancy.
2. Pelvic floor exercises
Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which often come under strain during pregnancy. No one wants to worry every time they cough, sneeze or enjoy a good laugh, and pelvic floor exercises will help to reduce the likelihood of pelvic floor issues. Without regular exercise, weakened muscles won’t bounce back, exposing you to the risk of post-pregnancy incontinence.
3. Swimming
Swimming is another safe exercise you can continue throughout your pregnancy. If you swim as an aerobic exercise, it helps to strengthen your heart and make it more efficient at pumping blood, which is of course extra important during pregnancy.
Swimming works your large muscle groups (your legs and arms), is low impact (meaning a low chance of injury), and by being in water, you’re less likely to overheat as you exercise. The buoyancy you’ll experience is also wonderful during pregnancy, and can counteract increased back strain from your expanding baby bump.
4. Squats and weights
Squats, lunges and light weights can strengthen and tone the muscles you’ll call upon during labour. These exercises keep your core and thighs strong. It’s best to consult your doctor before undertaking these exercises.
5. Wall pushups
Wall pushups work your pectoral muscles, at the front of your chest, and the tricep muscles at the back of your lower arm. They are a great alternative to regular pushups, which can prove difficult, not to mention more risky, when pregnant.
6. Step-ups
If you have a set of steps or a stable platform in your home, step-ups can be a great form of exercise. Keep your legs slightly less than shoulder-width apart, allow your arms to hang comfortably by your side and aim for about 20 to 30 step-ups.
5 exercises to avoid when you’re pregnant
To minimise risk to your baby (and yourself), there are certain exercises you should avoid when pregnant. These exercises mainly focus on those that could be jarring or too “bouncy”, or those that may put pressure on your belly or back.
1. Stomach crunches
While it’s perfectly fine to do stomach crunches in your first two trimesters, you should avoid doing crunches during your third trimester. By the third trimester, you’ll have likely put on a lot of extra weight, and this can be too much pressure when lying on your back.
2. Contact sports
Sports that involve tackling, jumping, running after balls, and generally putting yourself at risk, should be avoided. While great forms of exercise, if you fall or collide with another person, you expose both yourself and your baby to harm. While you’re at it, you should also avoid high-risk sports such as skiing and horseback riding.
3. High intensity interval workouts
High intensity workouts can put pressure on your heart, which is already working hard to accommodate the extra life inside you. A good rule of thumb to follow is to avoid any exercise that would make you stop mid conversation. If you can’t talk when exercising, you’re pushing too hard.
4. Overhead shoulder press
As your belly expands it puts pressure on your lower back, and adding to this pressure by performing overhead shoulder presses will expose your back to damage. Lifting too much weight over your head can also put stress on the muscles in the abdominal region, and you could end up with diastis recti, a bulge through the abdominal muscles that is no fun at all.
5. Bikram yoga
Bikram yoga, otherwise known as “hot yoga”, can raise your body temperature to dangerous levels during pregnancy. While most other forms of yoga are fine to perform during pregnancy, yoga that involves exercising in high temperatures should be avoided. You should also avoid any yoga exercises that involve holding your breath for long periods.
Benefits of exercising when you're pregnant
It’s important to understand that while there are some modifications you should make to your everyday exercise routine, exercising during pregnancy is an essential part of keeping both you and your baby healthy. Exercising when pregnant can:
- Boost your energy and help you better manage a demanding schedule
- Improve your sleep, even when sleeping becomes uncomfortable
- Lower your risk of certain pregnancy-related complications, such as preeclampsia and gestational hypertension.
- Reduce pregnancy discomfort by helping your body manage aches and pains better
- Help prepare you for childbirth by boosting stamina, determination and focus
- Prove beneficial for mental health by alleviating stress and boosting levels of serotonin
- Ensure a more positive self-image by avoiding excess weight gain
- Help prepare your body for bouncing back to its former self post pregnancy
This is not an exhaustive list
Please consult with your health practitioner before undertaking any form of new physical activity.