06 Sep, 2022/ by National Accident Helpline /News
There are plenty of good reasons to try out some beneficial pregnancy exercises. Activities such as walking and swimming can help you relax, strengthen your pelvic floor, boost your mood and even help you avoid complications. But what are the best exercises for pregnancy, and what activities should you avoid all together?
Exercise & Physical Activities:
For most women, pregnancy is a simply magical experience. The feeling of knowing that you've a person, a life, growing and being nurtured inside you is unique, and never ceases to amaze, no matter how many children you have.
Unfortunately however, not all pregnancies are the same. Sometimes they are stressful, or worrying times of self doubt - especially for new mums who are experiencing the journey for the first time.
With this in mind, we have written this guide on how to alleviate some stress with a few exercises and activities to try during pregnancy.
Can you exercise when pregnant?
Yes. You can exercise while you're pregnant. In fact, there is evidence to suggest that active women are far less likely to experience problems in later pregnancy and labour. Exercise could also be good for your child, as mothers who exercise during pregnancy are more likely to have healthier and more active babies.
Which month can you start exercising during pregnancy?
You can exercise at any time during your pregnancy, but you'll need to continuously adapt your activities a bit as your bump gets bigger. After the first three months of exercise, for example, it's best to avoid exercising while you're lying on your back. This is because the weight of the baby might interfere with blood circulation. Exercising during early pregnancy may feel relatively similar to your usual routine.
What exercises are safe during pregnancy?
Exercise can be a great way to stay safe and healthy during your pregnancy, but it's important to choose the right type of activity. While you can keep up any normal daily activity for as long as you feel comfortable, here are some of the best exercises for pregnancy:
- Swimming
- Brisk walking
- Indoor stationary cycling
- Step or elliptical machines
- Low impact aerobics
- Yoga or Pilates
- Aqua natal classes
- Pelvic floor exercises
What kinds of exercise aren't safe during pregnancy?
While most exercises can be beneficial during pregnancy, there are certain exercises that you should avoid all together. Here's what to avoid during pregnancy:
- High impact exercises
- High intensity interval training
- Contact sports
- Hot yoga
- Boot camps
- Planks or push ups
- Sit ups and crunches
You should also avoid exercising in hot, humid weather, and any sport where there is a huge risk of falling, such as skiing or horseback riding.
Does pregnancy affect how your body responds to exercise?
Yes. Your body is going to be affected by pregnancy in many ways, including how it responds to exercise. However, the positives of including some exercise as part of your pregnancy outweigh the negatives.
How might physical changes to my body impact my exercise regime?
During pregnancy, your body is working hard for your baby, which means you'll have certain physiological responses that may affect the way you exercise.
- Your body will be growing a baby, so you'll have less energy to exercise
- Your heart may beat harder and faster, and you'll lose your breath much quicker
- You'll have a higher metabolic rate, which means you'll feel warmer while you work out
- You may feel off centre as your balance is compromised by your growing abdomen
- You'll be more prone to sprains and falls as your pelvic joints are prepared for childbirth
How much exercise do you need during pregnancy?
You should aim to do at least 30 minutes of moderate-intensity exercise on most, if not all, days of the week during pregnancy. This can include walking or swimming.
What heart rate should I aim for if exercising when pregnant?
There's no need to concentrate on your heart rate if you exercised regularly before you were pregnant. However, some personal trainers will recommend not exceeding 140 beats per minute during exercise for pregnant people.
What are the warning signs to look out for if exercising when pregnant?
If you do decide to exercise while you're pregnant, there are several warning signs that you'll need to be aware of. Contact your healthcare provider if you experience any of the following while working out during pregnancy:
- Unusual pain
- Muscle cramps
- Vaginal bleeding
- Dizziness or light-headedness
- Racing heartbeat or chest pains
- Fluid leaking from your vagina
- Uterine contractions
You should also stop exercising if you experience any unusual shortness of breath, tiredness or if you find that you're getting far too hot.
When can you begin exercising again after giving birth?
Providing there were no complications during your pregnancy, and you didn't have a c-section, you can start exercising again as soon as you feel ready - both physically and mentally. Exercise after birth will strengthen and tone your muscles, raise your energy levels and help you recover from labour. If you've had a c-section, it's recommended that you wait until at least six weeks postpartum. However, in both cases, you should always consult your doctor just to be sure.
What hobbies can I do whilst pregnant?
If you'd like to do some safe pregnancy activities at home, take a look at these low energy hobbies that are fun and beneficial for you and your baby:
- Meditation
- Reading
- Watching films
- Colouring
- Knitting
- Painting
- Photography
- Scrapbooking
Household activities to avoid during pregnancy
Did you know that there are also household activities you should avoid while pregnant? Mopping, cleaning the floor, washing clothes, and any activity that requires you to bend aren't recommended. You should also avoid any task that involves lifting heavy loads, such as shifting furniture or carrying laundry - the perfect excuse for getting out of doing any household chores!
How can I pamper myself at home during pregnancy?
There's going to be plenty of opportunity to keep busy once the baby comes, which is why it's so important to find time to relax during your pregnancy. Finding the time to pamper yourself at home is a great way to do this. You could pamper yourself by indulging in a pedicure, have a pregnancy massage, enjoy a bubble bath, meditate, or get a facial.
What activities outside the home are safe to do while pregnant?
There are a number of safe activities to do while pregnant. It's always a good idea to get as much fresh air as possible. Taking up an activity or exercise that you can do outside the home is the perfect way to do this. Exercises such as a gentle hike, swimming, gardening, outdoor yoga and even fishing can be a great way to get some gentle exercise outdoors.
What activities outside the home should I avoid during pregnancy?
Remember to stick to pregnancy safe activities. You should always avoid any activities that have jerky movements, such as horseback riding, skating, or downhill skiing. You should also try to avoid any sport where you might be hit in the stomach, such as basketball, ice hockey or football.
How can I find fun places to visit near me while pregnant?
To find fun places to visit while pregnant, you could always do a quick Google search, ask in local mum and baby groups or even join a few groups on Facebook.
What should I do if I think something is wrong?
Pregnancy should be a time of joy and excitement, but tragically things can and do go wrong. Unfortunately, as much as 8 percent of all pregnancies have complications, which may harm both mother and baby if left untreated. Here is what you should do if you suspect that something has gone wrong with your pregnancy:
Stop doing the exercise or activity immediately
If you suspect that something is wrong while you're exercising, such as experiencing fluttery sensations in your chest, you should stop what you're doing immediately and try to bring your heart rate down.
Seek urgent medical attention if necessary
It may be necessary to seek urgent medical attention if you experience symptoms such as blurred vision, dizziness, pain in your abdomen or vaginal bleeding.
Speak to a doctor or midwife
You may wish to speak to your doctor or midwife if you experience any symptoms of concern. Be ready to provide any relevant data, such as your due date, last menstrual period, hospital closest to you, and how long you've been experiencing these symptoms.
What other support can I receive?
There is a lot of support out there for those who have suffered from complications during pregnancy. You could contact organisations such as The Lullaby Trust, Bliss, Miscarriage Association, and The Birth Trauma Association.
If something has gone wrong during your pregnancy and you believe you've been a victim of a medical mistake, we could help support you in making a compensationclaim. Find out more by contacting us today on or fill out our call back form so we can call you at a time that's more convenient.