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    The safest pregnancy exercises to do

    14 Mar 2016 5:00 AM | Posted by
    bh's Anna Bradley's picture
    bh's Anna Bradley
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    Pregnancy is a super exciting time for women – you’re growing a tiny human inside of you! As miraculous as this time is, it can also be pretty daunting, especially when it comes to exercise. We speak to Eryn Ford, founder of Mummy Physiques, to find out which exercises are safe to perform both during and after pregnancy and which (if any) are unsafe.

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    Q: Can women maintain their regular exercise regimen while pregnant?

    Totally! Obviously it's not the time to start up a Crossfit membership or something intense like that. However, if you have always been active and have had no complications then it’s fine to keep up your aerobic and strength training, with modifications when needed.

    If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Always check in with your doctor or midwife before getting started, run through your program with them and get their approval.

    Q: Which forms of exercise (if any) are unsafe to perform while pregnant?

    Avoid contact sports at all costs. Also avoid activities that might throw you off balance, such as horseback riding, downhill skiing, or mountain biking. Regular cycling early in your pregnancy is okay if you're comfortable on a bike, but it's probably best to stick to stationary or recumbent bikes later in pregnancy.

    Just remember, [when pregnant, you’re not as] stable on your feet [as you once were] so it's very easy to lose your step. Your increased levels of the hormone relaxin (which relaxes pelvic joints in preparation for childbirth) loosens [your] ligaments and joints [which] makes you more susceptible to sprains and injury from falls.

    Q: Are there circumstances in which a pregnant woman should abstain from exercise altogether?

    • Heart disease that significantly affects the way blood circulates in your body, such as pulmonary hypertension (abnormally high blood pressure)
    • Lung disease, such as severe asthma or chronic bronchitis
    • Cervical insufficiency/cerclage (premature dilation)
    • Multiple pregnancy (twins or triplets, for example) if you're at risk for preterm labour
    • Persistent second- or third-trimester bleeding
    • Placenta previa after 26 weeks
    • Preterm labor
    • Ruptured membranes (your water has broken)
    • Preeclampsia (pregnancy-induced high blood pressure)

    You may still be able to do limited movements, such as exercises to strengthen your arms and back. [But just] be sure to ask your doctor or midwife before going ahead with any type of exercise.

    Q: Which forms of exercise are best while pregnant?

    Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it. Your body will know its limits. The ideal exercise in pregnancy will get your heart pumping and keep you flexible, without causing physical stress. Most importantly, do what you enjoy and [what] you feel comfortable doing.

    Q: When it comes to losing your baby weight post-pregnancy, what are the three most common mistakes women make?

    1. Putting too much pressure on yourself and comparing yourself to others. Your body has gone through nine months of intense change, go easy on yourself.

    2. Thinking a quick fix fad diet is the key. This is not the case! Eating healthy nutritional meals, preferably clean foods and minimal sugar, with a strength and conditioning exercise program will be best for you and your family in the long run.

    3. Not getting enough sleep. Sleep and weight gain are linked. Take every opportunity to sleep. You'll feel better, and it helps you lose weight.

    Q: What exercises do you most recommend for losing baby weight?

    Compound movements, which are weight training exercises that use more than one muscle group at a time. Think squats, kettlebell swings, lunges, pull ups and push presses! There are many benefits to these exercises, including:

    • Burns more calories
    • Faster workouts
    • Improves coordination and balance
    • Targets joint stability and core muscles
    • Gets your heart to pump more blood which is good for cardiovascular fitness

    Q: Which forms of exercise (if any) are unsafe to perform post-pregnancy?

    As long as you have given your body some rest and your doctor or midwife has given you the okay to get back into exercise, I don't believe there are any exercises that you can't do. You know your body best, [so] do what feels right and what you enjoy.

    Did you continue to exercise while pregnant? How did you feel about exercise after having your baby?

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    61 Member Comments

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    Linda_Vesinger 29 May 2018 1:23 AM

    Interesting reading about cycling when pregnant - I unfortunately had a tumble off a bicycle when 20 weeks along with my 1st baby, and it definitely impacted on the pregnancy negatively. I had my placenta prematurely detach at 35 weeks which I am sure relates to my nasty fall. While I, and my daughter fortunately pulled through, I never took that risk with future pregnancies.

    Just be very careful if you do cycle for exercise, unless on a stationary bicycle

    Linda_Vesinger 29 May 2018 1:17 AM

    I absolutely loved pregnancy yoga classes. Both for the exercise, support of being in a class with other expectant Mum's, and relaxation component.

    Sandmal 30 Jan 2018 2:37 PM

    This is reassuring. I exercised before becoming pregnant but i could do it in the first trimester. I want to start exercising again now that i'm in my 2nd trimester.

    Shop A Everyday 26 Nov 2017 5:31 PM

    Still important to exercise and keep yourself fit, just need to watch what you do

    sootyblack_14 24 Nov 2017 2:47 PM

    Good to know... I think a lot of this comes down to knowing your limits and taking the advice of professionals...

    Chrystalage 22 Nov 2017 2:43 AM

    Sounds/reads like good advice

    Sally10 21 Nov 2017 8:46 PM

    I'll pass on this information to my pregnant friend.

    lynx 21 Nov 2017 4:42 PM

    Pink sure knows how it's done when you're pregnant. She put on some pretty amazing performances whilst pregnant.

    Marina_87 21 Nov 2017 11:15 AM

    I wanted to exercise during pregnancy but found that by the end of the day I was exhausted and just wanted to sleep

    marymore 30 Oct 2017 11:10 PM

    Great advice its really helpful in pregnancy.

    AP1992 28 Apr 2017 6:48 PM

    Very informative article. Thank you

    onlyoni 22 Feb 2017 7:40 PM

    There are plenty of different ways to exercise during pregnancy without having to go to the gym. The important thing is to remain as active as possible depending on how your body is travelling and what your doctor advises.

    Miss_Lee 13 Jan 2017 8:40 PM

    I love this article! I am determined to stay active during my pregnancy but sooo many people tell me all I should be doing is gentle walking. No way man! I want to keep jogging and doing weights as long as it still feels good.

    skincare junkie 15 Dec 2016 8:51 AM

    I really wanted to keep up with my exercise but I found it difficult because (1) my blood count has dropped so cardio is not really an option and (2) when I go to yoga and pilates at my usual gym, despite warning the instructor of my pregnancy I don't get much attention or alternative suitable options (i was still asked to lie on my belly??). I ended up joining prenatal yoga classes which are better but they are not the intensity that I wanted. So I m a bit lost.

    Miss_Lee 13 Jan 2017 8:44 PM

    That's so ridiculous! We pay enough for gym memberships, you would think they would be qualified to deal with pregnant women! The Pilates instructor at my gym has been amazing with me and the pregnant girls in my class.

    Have you tried swimming? Or even walking in a pool? x

    skincare junkie 4 Feb 2017 10:15 AM

    Miss_Lee that is a fabulous suggestion and what I am doing now. I am not able to swim laps like I used to but I combine some swimming and walking in the pool. It has been great so far!

    clearcrystalwater 6 Dec 2016 6:33 PM

    After I had my first baby I did a lot of gardening around the home - I got really skinny really fast and I attribute that to being active in the garden. I didn't try to lose weight but I did.

    beauty_beauty 6 Nov 2016 11:03 PM

    Great advice. I've always wondered about this

    Peta908 27 Oct 2016 4:03 PM

    Pregnancy yoga and swimming are great, walking is amazing. I was walking on both days my sons were born!

    Emma171 13 Sep 2016 9:10 AM

    I'm in my final weeks of third trimester and I'm still keeping as active as I can. I walk most evenings with the dog for 30-40 mins and attend antenatal hydrotherapy classes, these are the best as I feel so weightless. I do miss my regular routine of exercise as I've gone from running 10km 4-5 nights to simple around the block type walks with my pooch but it's also nice to enjoy the slowing down and relaxation period pregnancy can bring

    bebeautiful34 16 Jul 2016 3:45 PM

    I wish I had exercised before falling pregnant, so I could continue whilst pregnant, but because I hadn't exercised at all before, I feel nervous about starting it now

    Beejaye 13 Jul 2016 3:15 PM

    I flew to America at 28 weeks, I think it is very important to make sure you even exercise on the plane. I got so stiff and could feel my fee swelling so I got up, went to the back of the plane and did my stretches and even practiced a few yoga moves, they air hostesses were lovely and gave me time to limber up and told me I was welcome to head back there any time I felt I needed to. Don't be afraid or embarrassed to do it!

    cosmoslyn 12 Jul 2016 10:40 PM

    I still go to the gym when I am pregnant, I find stretching my legs makes them less likely to cramp up later in pregnancy. And I did get permission from my obstetrician, and it's a good method to prevent diabetes and high blood pressure

    Becstar 7 Jul 2016 8:18 PM

    Yes absolutely! It was important to keep up with being healthy not only with food but my daily exercise too. I did proper workouts and some swimming as well during my pregnancy.

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