Baby, let’s move!
Lying horizontal may sometimes seem the most enticing option for you and bump, but getting exercise during pregnancy can reap big benefits for both you and your baby.
Not only does exercise benefit your physical needs, but your emotional needs too! Check them out below:
Physiological benefits of exercise
- Improved cardiovascular and muscular fitness and strength
- Improved posture
- Improved circulation
- Reduced back and pelvic pain
- Reduced constipation, bloating and swelling
- Decreased risk of pregnancy complications such as pre-eclampsia and pregnancy-induced hypertension
Psychological benefits of exercise during pregnancy
- Increased energy levels
- Improved sleep and management of insomnia
- Improved self-esteem
- Reduced stress
- Reduced risk of anxiety and depression
Key points to remember when exercising during pregnancy:
- Before exercising when pregnant, consult your doctor, physiotherapist or healthcare professional to ensure it is safe for you and your individual circumstances.
- Don't exhaust yourself — a light to moderate workout should be the aim. You may need to slow down as your pregnancy progresses or if your healthcare professional advises you to. As a general rule, a light to moderate level should allow you to hold a conversation as you exercise when pregnant. If you become breathless as you talk, you're probably exercising too strenuously.
- If you weren't active before you got pregnant, don't suddenly take up strenuous exercise. Start slowly and engage in light exercise. You could begin with no more than 15 minutes of continuous exercise, 3 times a week and increase this gradually.
- Exercise doesn’t have to be strenuous to be beneficial — and any physical activity is better than none.
- Always warm up before exercising, and cool down afterwards.
- Avoid strenuous exercise in hot or humid weather.
- Ensure slow and steady breathing throughout all exercises to avoid excess load on the pelvic floor and abdominal wall.
- Exercise on a flat, level surface to avoid injury.
- Drink plenty of water before, during, and after exercise to stay hydrated.
- Avoid rapid changes of position, for example from lying to standing and vice versa. Get up slowly and gradually to prevent dizziness.
- Monitor the effect of each exercise and modify if necessary.
- If at any stage throughout your workout you feel uncertain of a particular exercise, experience any discomfort, or become unsure whether to continue, please stop following the program and speak to your medical practitioner before continuing.
We got you, mama! We’re proud to announce the arrival of THE BOD Prenatal Training Programs - your go-to training programs to keep you moving safely throughout all stages of your pregnancy.
Available in TWO levels, depending on your fitness level, these 6-week training guides are here to help you maintain strength, confidence, health and fitness, and are designed to keep you active and safe through each trimester with full-body workouts incorporating low-impact and modified exercises, plus pelvic floor, activation and stretching guides. We want you and bubs to be your healthiest, happiest and strongest selves throughout this exciting chapter in life so we’ve packed these training plans with expert tips and tricks to ensure the best for you and your little one, plus options to work out at home, in the gym - or both!