Can I carry on with my favourite exercise now I’m pregnant?
We know healthy pregnant women should aim for at least 30 minutes exercise every day – but is it ok to simply continue with your favourite fitness regime?
We asked pregnancy fitness experts FittaMamma for their advice!
There are of course some exercise activities that we simply don’t recommend for pregnant women. If your favourite activity involves some level of danger or physical contact sports (downhill skiing, climbing or women’s rugby for instance) put it on hold until after the baby is born. And scuba-diving is a definite ‘no-no’ during pregnancy.
But most regular exercise activities are perfectly safe to continue.
You just need to be aware of what’s safe and what you should avoid, adapting your exercise routine as your baby bump gets bigger.
1. Aim to maintain your fitness levels rather than looking to improve – pregnancy is not a competition!
2. There’s no reason to stop running during pregnancy, just not so far and not so fast. Remember the ‘talk test’ - if you’re running too hard to carry on talking ease up the pace and don’t run so far.
But everyone is different, there’s no ‘one rule’ about how far you should run when pregnant, it depends on what you were used to doing ‘pre-pregnancy’.
3. If you’re a regular gym bunny - don’t stop! But choose lighter weights and do more repetitions – again, there’s no single rule about what weight a pregnant woman should lift – it depends on your
pre-pregnancy gym routine.
4. Joining a dedicated prenatal yoga class means your sessions will be adapted for pregnancy and birth – and it’s a great way to meet other mums-to-be! Avoid poses that involve lying on your back after the first trimester.
5. Pilates will help to build your strength and flexibility during pregnancy but make sure you tell your instructor you’re pregnant or join a dedicated Pregnancy Pilates class.
6. Don’t stop cycling just because you’re pregnant! Make sure your bike is properly adjusted for your height so you can reach the ground easily when you stop and you might feel more comfortable on a ‘sit up and beg’ style bike as your bump gets bigger.
7. Swimming is an ideal exercise although we’d recommend entering the pool via the steps in preference to the diving board.
The kicking action of breast stroke can be uncomfortable if you have pelvic girdle pain so adapt your stroke if you need to.
8. Walking is a great cardio-vascular exercise for pregnant women but don’t overdo it – it’s easy to get carried away and walk for miles before you realise you have to walk back as well!
9. High intensity interval training is aimed at burning fat and building muscle – if this is your current exercise choice scale it back to more gentle circuits that will give you a full body workout without aiming for the ‘killer workout’ option.
10. Don’t forget to warm up and cool down - it’s even more important when you’re pregnant. If you have any concerns about your health or the health of your baby, consult your midwife or doctor.
Look good and feel good when you work out
Wearing well-fitting fitnesswear will make you feel more confident
and supported. The FittaMamma range is specifically designed for maternity wear and will provide support for your bump, back and boobs whatever exercise or activity you prefer – check it out!