Working out with a Bub on board boils down to the fact that exercise, whether you feel like it or not, is good for you (and Bub).
Research has shown that exercising throughout pregnancy helps to reduce headaches, anxiety, constipation, back pain, pelvic pain as well as increase your energy levels throughout pregnancy, plus it’s likely to wear you out, hopefully allowing you to sleep better during the night…meaning, more rest before Bub arrives…who doesn’t want that?!
Of course, there are going to be days where you just want to vege out on the couch, and that’s totally fine – try and plan out your week with some exercise in mind and stick to it. You’ll feel better off for it!
Below I’ve answered some of the common questions I hear antenatally from women about exercise.
Is it safe? Yes! For the majority of women exercise is safe in pregnancy, it’s actually encouraged. The Journal of Midwifery & Women’s Health (2014) suggests daily exercise may reduce chances of problems cropping up in your pregnancy. Speaking to your health care provider (Midwife, ObGyn, GP) about what’s best for you, is your best bet.
How intensely should I exercise and for how long? Ideally, it’s to a point where you increase your heart rate and begin to sweat. You should still be able to talk whilst exercising (moderate exercise for 30 mins, is fab!) If you’ve never been one to exercise, take it slow and steady…and make sure you warm up. Walking before you get into whatever exercise you are doing that day is really important- no pulling any muscles please, your body is doing enough already! Oh, and take a water bottle- if you’re thirsty, Bub is too.
What sort of exercise is pro pregnancy?
– Low impact aerobics
– Prenatal Yoga (make sure you’re in a class with small numbers, it’s important that you are in a class where your movements can be observed clearly by the instructor)
– Swimming is ideal in pregnancy, and you can totally practice your nice long deep breaths (great for labour!) …and it’s no impact- bonus!
– Dancing is not only great for the soul, but a great and fun way to exercise whilst pregnant. Zumba anyone?!
– Weights (light weights- and make sure you’re supervised!)
– Later in pregnancy, rowing machines and bikes at the gym can be a great option.
What to keep in mind If you’re not feeling 100% or something in your gut is saying, “take it easy today”, then take it easy- no one is going to judge you. You’re growing a human- it’s hard work!
What exercise should you steer clear of? Contact sports are a no go. These exercises put you and Bub at risk:
– Anything involving horses
– Altitude training as well as scuba diving
– Heavy weight lifting
It really is a common sense thing. If you’re at all confused or not sure whether a type of exercise is a good idea, ask a health professional that knows your pregnancy history.
When shouldn’t I exercise? If you’ve been advised not to or have pre-existing conditions that make exercising more risky. If in doubt, speak to a healthcare professional.
Who should I speak to about exercise? Your midwife, ObGyn or GP
Happy Exercising! xx
Exercise in Pregnancy- The Australian Family Physician 2014
Exercise in Pregnancy- The Journal of Midwifery and Women’s Health