With pregnancy comes a lot of change. There are the obvious physical differences – the growing belly, for starters – and the less visible symptoms such as morning sickness, cravings and reflux.
On top of that, there’s the recommended lifestyle modifications to make, tweaks to your exercise routine included.
“If you and your baby are healthy, doing some form of exercise most days is better than none,” says personal trainer and health and wellness coach Kristy Curtis. “There are, however, things to look out for.”
Modifications for pregnancy exercise
With any exercise done during pregnancy, Kristy recommends being mindful of the following:
Avoid situations where you can overheat – such as exercising in high temperatures, avoiding hot tubs and saunas.
Steer clear of contact sports such as martial arts, some ball sports or sports where you require good balance, like skiing or horse riding.
Don’t jump or do anything high impact, to avoid weakening the pelvic floor muscles – particularly in the later trimesters.
When doing exercises that require you to lie on your back, make sure you lie on an incline, so the blood flow to the baby is not compromised.
Cut out abdominal exercises such as crunches and sit-ups as they place undue pressure on the linea alba (connective tissue in your abdomen), which can tear.
So what physical activity is OK? Short answer: loads! Consider this your go-to guide.
Swimming and aquarobics
Aquarobics and swimming are considered generally safe in pregnancy – even for beginners.
“Aquarobics is beneficial into the third trimester when you start to feel heavy,” Kristy says. “The water supports your body weight so you can move about easily while working on your fitness.”
Related: The mental and physical health benefits of swimming
Walking
Walking – or waddling, depending on how far along you are – is a great way to keep moving, while keeping things low intensity.
If you are healthy and you are not experiencing complications in your pregnancy, start slow, and build up to a moderate pace – let your body be your guide.
Related: Easy ways to increase your step count
Pilates
Pilates is good at incorporating stretching and flexibility into your workouts while gently building up muscle strength. And with mental benefits such as stress reduction, mood improvement, relaxation and a decrease in anxiety and depression symptoms – it’s an effective way to exercise your mind too.
“If pregnant, seek out a special prenatal Pilates class,” recommends Kristy. “These will focus not only on strengthening the whole body but breathing and pelvic floor.”
Yoga
Much like Pilates, yoga is equal parts beneficial for your mind and body. Yoga may also reduce lower back pain for some women, depending on the type of pregnancy aches you have.
Yoga and Pilates classes specific to pregnancy may include pelvic floor exercises – designed to strengthen and tone the muscles supporting your pelvic floor.
Again, Kristy suggests seeking out targeted prenatal classes, due to their focus on strengthening and toning the muscles supporting your pelvic floor. “Avoid any heated yoga classes during this time,” she adds.
nib Nurture
Expecting an addition to your family? nib has partnered with trusted Australian pregnancy experts, Nourish Baby, to create a guide that covers everything you need to know so you can enjoy a happy, healthy pregnancy and beyond. The nib Nurture program brings you a comprehensive 3-course bundle to help you develop the knowledge and skills you need to enjoy a healthy pregnancy, positive labour and birth, and feeding success.
The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. If you experience any discomfort at all during or after any type of physical activity – stop exercising immediately and see your doctor.