How to keep toned and fit during pregnancy

Do you want to keep toned and healthy during your pregnancy but don’t know what is safe for you and your baby?

Exercising during pregnancy is highly recommended as it can improve mood, keep you toned, increase energy levels, promote a better labor and prevent medical complications for both you and your baby.

There are specific guidelines that are essential to follow to prioritize your safety during exercise. Here are some tips:

1.     Evaluate your fitness level and rule out any specific medical conditions that may be dangerous if exercising during pregnancy.  You can book with our Women’s Health Physiotherapist.

2.     Use the “talk test”: if you can maintain a conversation throughout your exercise you are working at a good level of activity for you.

3.     Don’t perform strength training lying on your back after the 1st trimester

4.     Aim for 30mins of aerobic activity at least 5 days of the week. This includes low impact activities: brisk walking, swimming, prenatal Pilates, cycling.

5.     Recommend incorporating pelvic floor strengthening during your exercises to prevent incontinence during or post pregnancy – consult with your Women’s Health Physiotherapist.

6.     Pelvic floor relaxation stretches for hypertonic pelvic floor – if you have a relatively “tight” pelvic floor it is important to relax your pelvic floor particularly when delivering your baby during labour.

7.     Avoid high abdominal pressure exercises eg. weightlifting (if you don’t regularly do this), crunches, sit-ups, abdominal twists.

8.     Monitor warning signs: stop exercising and consult your Women’s Health physiotherapist if you experience signs like vaginal bleeding, dizziness, sudden swelling, contractions, chest pain.

Research has clearly proven that exercising during pregnancy is highly recommended in order to maintain lean body mass, reduce overall pain, stay fit and prevent complications during delivery or with the health of your baby. It is also shown to lower the risk of obesity for your baby and conditions such as gestational diabetes or pre-eclampsia.

Remember, every pregnancy is different, what works for one woman may not work for another. If you would like some guidance or to simply get started on exercise during pregnancy, book an assessment with our Women’s Health Physiotherapist who will be able to thoroughly assess your condition including pelvic floor muscle function and get you started on a tailored exercise program which can be completed all the way until your delivery. Your physiotherapist will also help you manage any common aches or pains that can arise during pregnancy.