Keep fit and healthy during pregnancy

Keeping fit during pregnancy is beneficial both physically and mentally but it’s important to get to know your changing body first and attune yourself to the changes that are occurring in you.

While you should consult an experienced prenatal personal trainer to assist you with designing the right program for you, there are some general rules of thumb with regards to what makes a good pre-natal exercise program.

Remember everyone is different and again, listen to your body!

Exercising with your eyes closed will help here. Start off with some shoulder rolls, move onto some slow twists and pelvic tilts to find that neutral spine.

For all forms of exercise remember to keep an eye on that heart rate!

Aerobic Exercise

  • Low impact aerobics with basic choreography.
  • Walking on treadmill with or without an incline.
  • Walking outdoors.
  • Swimming.
  • Cycling.
  • No collision sports please!

Flexibility Exercises

  • Slow stretching which is appropriate to the stage of your pregnancy ensuring you hold positions for no more than 2 seconds and don’t over stretch.
  • Prenatal Yoga and/or Prenatal Pilates.

Relaxation Exercises

Put on some of your favourite chill out tunes and place the focus inwards with some deeps breaths.

Strength Exercises

If you are using weights make sure they are light and you should only execute 10-15 reps over 2-3 sets, rest for at least 2-3 minutes between each set and if needed between reps. You should target the main large muscle groups and isolate one muscle group at a time.

Again, consult a qualified Personal Trainer before embarking on a strength exercise program if you are pregnant.

Prior to exercise, it is beneficial to hold your pelvic floor as well as your abdominal muscles. Inhaling deeply, squeeze your pelvic floor and continue squeezing as you exhale.

Some recommended exercises include:

  • Shoulder shrugs
  • Seated rows
  • Tricep dips
  • Lateral and frontal arm work
  • Push-ups on knees or toes
  • Shoulder retractions
  • Squats (avoid squatting too deeply)
  • Lunges
  • Pelvic tilts on Swiss ball
  • Gently bouncing on Swiss ball
  • Hip raisers on Swiss ball
  • Plank and side plank on toes or knees

Good luck with your pregnancy!

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