Now that you’re pregnant you might be looking forward to indulging in more of your favourite foods without worrying about fitting into your skinniest jeans. But whether you plan on making the most of eating for two or not, it’s important to stick to an exercise routine to keep you feeling fit and healthy during your pregnancy
Exercising during pregnancy will ensure you stay fit and healthy, as well as helping you deal with stress.
Once you’re pregnant, almost everything changes and you might think that your exercise routine is one of the things that can stay the same, but there are a few exercises that you should quit once you know you’re pregnant.
What exercises should I quit during my pregnancy?
Adrenaline junkies it’s time to go back to basics, for nine months at least! Now that you’re pregnant anything considered high-risk should be avoided such as horse riding, skiing, off-road biking and contact sports.
‘Even a modest amount of exercise during pregnancy will release those feel good endorphins, lift your mood and make it easier to sleep, reducing stress, anxiety and depression,’ says FittaMamma fitness expert Lucie Brand.
If you have a personal trainer, or are part of a sports team it’s best to ensure they are aware of your pregnancy as soon as possible. This way you can work with your trainer to develop a new regime designed to work with your pregnancy, and ensure you aren’t doing anything that isn’t safe for you and your baby.
If you have a personal trainer, or are part of a sports team it’s best to ensure they are aware of your pregnancy as soon as possible
What exercises should I start during my pregnancy?
Running, dancing, swimming, cycling and yoga are all fantastic, and totally safe, exercises to do with a bump. Even if you haven’t exercised much before, it’s never too late to slowly introduce an exercise routine into your week. ‘Many women who have practised yoga during their pregnancy find the breathing, stretching and relaxation techniques helpful during the birth,’ says Lucie.
How can I exercise safely and effectively with a pregnant bump?
Even if you’re a gym bunny who spends more time in workout clothes than jeans, you’re still likely to have a few questions when it comes to exercise during your pregnancy. Lucie’s simple guidelines for exercising safely and effectively with a bump are:
- Don’t overdo it. Start with maybe 15-20 minutes five days a week and build up as your fitness levels increase.
- Never forget to warm up and cool down afterwards.
- Avoid exercises that involve you lying on your front after the first trimester and avoid lying on your back after 12 weeks (earlier if you feel dizzy or nauseous).
- Stay fuelled. Never exercise on an empty stomach, and drink plenty of water.
- Keep cool. You can overheat quite easily when pregnant so exercise outdoors wherever possible. Moisture-wicking clothes will keep you cooler.
- Give yourself a day off from cardio-vascular exercise at least once a week.
- Dress comfortably. Avoid clothes that restrict your movement, and choose stretchy clothes that support your bump and breasts.
- Ask a professional. If you have any concerns talk to your doctor or midwife, and make sure your teacher, trainer or coach is aware that you’re pregnant as soon as possible.