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    Best exercises during pregnancy

    Updated:5 Aug 2014 12:20 PM | Posted by
    Samantha McMeekin's picture
    Samantha McMeekin
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    Pregnancy is a very exciting, happy and wonderful time for all mothers- but it can also be downright terrifying. When it comes to your baby, you’re prepared to steer clear of anything that may cause he or she harm; but exercise shouldn’t have to be one of those things. In fact exercise can actually help prepare you for childbirth by strengthening your muscles and building endurance. It will also help in the long run once the baby is born and you want to get your body back into shape.

    So what can and can’t you do? Exercising when pregnant should include activities that get your heart pumping and your muscles working, without causing undue physical stress for you or your baby. While you should always discuss your exercise regime with your doctor and adjust accordingly the further along you are, there are some exercises that are generally safe for expectant mothers.

    Walking

    Walking is one of the exercises that can be safely done throughout the entire nine months of pregnancy. It’s one of the best cardiovascular exercises and can easily be adjusted to suit your fitness level and stage of pregnancy. Walking is also a great way to keep pregnant women fit without jarring knees and ankles.

    Swimming 

    According to babycenter.com.au, “healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women.”  Swimming is great for exercising arms and legs and raising the heart rate without the risk of injury. It also allows for pregnant women to feel weightless, a rare luxury during the long nine months! Most swimming clubs also offer aqua-natal classes, which involve a series of movements in the water that can help lessen swelling in the legs, a common symptom in the later stages of pregnancy.

     

    Yoga

    Yoga is great for maintaining muscle tone and keeping you flexible with little to no impact on your joints. It can help you become more supple as a result of its relaxation effects, which assists your ligaments in becoming more pliable. A combination of walking for cardio and yoga for strength and flexibility is perfect for expectant mothers.

    Pilates

    It’s not such a surprise that the stomach and pelvic floor muscles are the ones that weaken most during pregnancy. Thankfully, a majority of Pilates exercises target those areas, which will help make them stronger and more resilient. Many Pilates exercises are also performed in a hands and knees position, which is ideal for pregnant women. It helps to take a lot of stress off your back and pelvis, and towards the end of your pregnancy can help to position your baby ready for delivery. Many fitness clubs and Pilates studios offer ‘pregalates’, which is a Pilates class specifically designed for pregnant women, so keep an eye out for those!

    Weight training

    If you already use weight training as part of your exercise routine, there's no reason that you can’t continue this during the early stages of your pregnancy. Choose low weights and medium to high repetitions, avoiding heavy weights all together. It’s also important to make sure you position yourself correctly and don’t overexert yourself.

    Also…

    While exercising when pregnant is generally safe and often beneficial, it’s important to remember a few points:

    - Avoid raising your body temperature too high. Don’t exercise to the point of heavy sweating and reduce your exercise level on hot and humid days.

    - Don’t exercise to the point of exhaustion.

    - If you don’t feel like exercising on a particular day, then don’t. Listen to your body and only do what you feel you’re capable of.

    - Don’t increase the intensity of your exercise regime while your pregnant.

    - Always work at less than 75 per cent of your maximum heart rate.

    - If you feel unwell at any stage, stop immediately and always consult your healthcare professional if you have any concerns.

    Do you think it’s beneficial to exercise while pregnant? Did you exercise when you were pregnant? If so, what did you find worked best for you?

    31 Member Comments

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    jlsta 4 May 2017 7:20 PM

    pilates definitely found exercising very useful!

    Kat 07 25 Sep 2013 9:42 AM

    I've just started at the gym with gentle walking as suggested and I have found it keeps me flexible. I'm only half way through my pregnancy but I'm starting to tighten up which is sooo uncomfortable! Great tips BH!

    Chickybabe1 14 Sep 2013 12:38 PM

    I think that light forms of exercise such as walking and swimming would be best when pregnant.

    Chickybabe1 14 Sep 2013 12:35 PM

    I think that light forms of exercise such as walking and swimming would be best when pregnant.

    Becc1 7 Sep 2013 10:01 AM

    Im currently 6 months pregnant and doing a 2km hill walk/nature loop daily with my puppy and 4 year old son. It's making a huge difference to how I feel mentally, and I'm glad I got our beautiful pup to motivate me to get off the couch daily! It's helping keep the kilos steady as well!

    PrettyPrincess 6 Sep 2013 8:57 AM

    I enjoyed Pilates and walked regularly, although for the last month, I was so darn tired, I did much shorter walks

    Jenniqua 4 Sep 2013 4:00 AM

    I have never been pregnant but I know walking is great for anyone.

    ModernSnowWhite 3 Sep 2013 9:34 PM

    i think those are great exercises for pregnant women, walking is great :)

    CherryBlossom 3 Sep 2013 11:10 AM

    Nice tips, wslking is great for anyone.

    Hayley_22 3 Sep 2013 9:16 AM

    great tips! some of these are good for non pregnant people too!

    Yasmine871 3 Sep 2013 8:08 AM

    Great tips BH!

    diabla 3 Sep 2013 5:51 AM

    great tips

    clearcrystalwater 3 Sep 2013 3:43 AM

    I did lots of lap swimming during my first pregnancy - mainly because I didn't have a toddler yet and with my first pregnancy it was all about me! First pregnancies are wonderful like that! With my second pregnancy lap swimming was impossible though because my toddler demanded my attention and it was not just about 'me' anymore! I was rearing (literally!) a family!!! (That's three exclaimation marks for three children.) Exercise flew out the window pretty much - unless you include my gentle gardening activity and family beach visits that I did while preggas with my 2nd. Not too much physical effort needed there though!

    Platinum Ms 3 Sep 2013 3:05 AM

    I did exercise when I was pregnant but towards the end all I wanted was the baby out so walking in the latter part was my main exercise!

    Evanescencessy 3 Sep 2013 3:01 AM

    I think exercise is good for pregnancy, something that's not too strenuous.

    Ssajwani 2 Sep 2013 2:19 PM

    Great advice for expecting women!

    Anne980 2 Sep 2013 4:48 AM

    Good advice for those expecting

    Candyfairy 2 Sep 2013 1:04 AM

    Looking after my 2 year old is enough exercise for me, I am totally exhausted by the end of the day! I have low blood pressure as well which makes it even harder because I feel so light headed all the time. :/

    bebeautiful34 1 Sep 2013 10:11 PM

    Great advice, I'm pregnant and I've been walking around almost every day for an hour or so, which I find is great for exercise and to beat the boredom

    Chicklet 1 Sep 2013 1:46 PM

    Good advice for those expecting a baby.

    Trish_D 1 Sep 2013 11:10 AM

    Love the way there is so much sensible information now for young ones.

    Beautybabe140194 1 Sep 2013 8:23 AM

    Interesting article with great tips

    Snow princess 1 Sep 2013 6:38 AM

    This is a very interesting and helpful article,

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