What exercise can I do when I am pregnant?
A Handy Guide to Staying Active During Pregnancy
Staying active during pregnancy can do wonders for the health of both you and your baby, and unless you have been advised against exercise by your doctor or midwife, then staying mobile is one of the best things you can do throughout your pregnancy. Keeping your body strong can help when it comes to childbirth and being healthy will help keep energy levels high when you need them the most!
According to the NHS, aiming for 150 minutes of exercise each week can make a big difference to your overall pregnancy health. 150 minutes does not have to be squeezed into one session, and short bursts of activity, even just 10 minutes at a time, will all add up and be incredibly beneficial for you and your baby.
If you are already used to regular exercise, then that's great. There's no need to stop just because you are pregnant. Just take extra care to pay attention to how your body feels; if something doesn't feel right, don't do it and avoid anything particularly strenuous. It's important to choose exercises that are comfortable and appropriate for your body's changes. If you are in doubt, always talk to your midwife, and understand that you don't need to push yourself hard to gain the benefits of staying active.
If you are new to exercise or haven't been active recently, then don't be afraid to start now, in fact, this is an ideal time to start. Try incorporating 10 minutes of light activity into your daily routine, a walk is ideal. Over time, you can gradually increase your activity to reach the recommended 150 minutes per week. No matter your current fitness level, the most important thing is to listen to your body and do what feels right. Use this is a guideline: if you can carry on a conversation while exercising, you're probably at a good pace. If talking becomes difficult, it's a sign to slow down.
Which Types of Exercise Can I Do When I am Pregnant?
Here are some pregnancy-friendly exercises that can help you stay fit and healthy:
Swimming: Swimming is particularly beneficial during pregnancy as the water supports your growing weight, reducing strain on your joints. Some pools even offer aqua-natal classes led by qualified instructors, providing a safe and enjoyable way to stay active. The position your body is in while you are swimming is also ideal to get your baby engaged and ready for birth. Many mums carry on swimming right up until birth, and it is completely safe to do so.
Walking: Walking is such a great form of exercise that's also free and so easy to fit into your daily routine. If you weren't exercising before, walking is a gentle way to get started. If you feel pain or discomfort while walking, this could be pelvic girdle pain; talk to your midwife about this as they may want to refer you to a physio.
Running: If you were an experienced runner before pregnancy, it's generally okay to continue, provided you feel comfortable. However, if you're new to running, pregnancy will not be a good time to start.
Prenatal Yoga: Yoga can help you relax, ease body tension, and maintain flexibility through gentle stretching and breathing techniques specifically designed for pregnancy. If you are doing a regular yoga class, always tell your instructor that you are expecting, as some yoga positions are not recommended during pregnancy and it's best to avoid lying flat on your back.
Aerobics Classes: Low-impact aerobics classes tailored for pregnant women are a fun way to stay active, and you can often find online options if you prefer to exercise at home or don't find anything near you.
Pelvic Floor and Abdominal Exercises: Strengthening your pelvic floor and abdominal muscles is crucial during pregnancy and after birth. Incorporating these exercises into your daily routine to support your muscles and joints. However, please do avoid exercises that involve lying on your back for extended periods, especially after 16 weeks.
What Exercises Should I Avoid When Pregnant?
Whilst staying active during pregnancy is important, there are definitely some activities you should avoid:
Lying on Your Back: Especially after 16 weeks, avoid any exercises that involve lying on your back for more than a few minutes. This position can cause the weight of your bump to press on a major blood vessel, potentially leading to low blood pressure and dizziness.
High-Risk Activities: Steer clear of any exercise where your bump could be hit. This could be tennis, squash, football, rugby, or other types of martial arts. Avoid activities where you could fall or lose your balance, for example trampolining, gymnastics, surfing, horse riding, skiing or snowboarding.
Scuba Diving: Scuba diving is never safe during pregnancy. Your baby isn't protected against decompression sickness and gas embolism (bubbles in the bloodstream).
High-Altitude Exercise: If you plan to exercise at high altitudes (2,500m or higher), wait until you've had time to acclimate to avoid the risk of altitude sickness for you and your baby.
If in doubt, always contact your midwife or medical professional for their advice for you.
Tips for Exercising While Pregnant
Here are some tried and tested tips to ensure safe and fun exercise during pregnancy:
Always listen to your body. If you feel uncomfortable or have any concerns, stop exercising and consult your doctor or midwife.
Explore exercise classes created specifically for pregnancy.
Avoid strenuous activity in hot weather, as overheating is easier when you're pregnant. If you do exercise outdoors in the heat, try to avoid the midday sun. Early mornings or late afternoons are the best times to stay cool. Don't forget to wear a hat, apply sunblock, and stay hydrated.
Stay hydrated by always drinking plenty of water and fluids in all weather and temperatures.
Always warm up before starting and cool down afterwards.
By following these tips and, most importantly, listening to your body, you can enjoy the many huge benefits of staying active during pregnancy. Always follow any personal advice your midwife gives you, and if something doesn't feel right, never hesitate to get in touch with them or your GP.
I have guided many women through their pregnancies through my midwife-led antenatal classes that take place in Bournemouth, Poole and the New Forest, and I always teach the benefits of keeping active. If you are looking for antenatal classes in Dorset, I would love to hear from you. You can find out about current classes here, or please get in touch to find out more.