As pregnancy progresses, your weight will increase and you will experience changes in weight distribution and body shape. This measures how hard you feel perceive your body is working.
Your blood pressure drops in the second trimester, so it is important to avoid rapid changes of position — from lying to standing and vice versa — so as not to experience dizzy spells. Exercise suggestions during pregnancy Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. If you have been cleared to exercise, and you participated in physical activity before you were pregnant, it is recommended that you: Do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.
Let your body be your guide. If you are healthy and you are not experiencing complications in your pregnancy, continue this level of activity throughout pregnancy, or until it becomes uncomfortable for you to do so.
Be guided by your doctor, physiotherapist or healthcare professional. If you have been cleared to exercise, but you were inactive before your pregnancy: Start with low-intensity exercises such as walking or swimming, and build up to moderate intensity activity. Aim to do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. You can start with separate sessions of 15 minutes each, and build up to longer durations.
Suggested exercise activities during pregnancy Activities that are generally safe during pregnancy, even for beginners, include: walking swimming cycling — outdoors or on a stationary bicycle jogging muscle strengthening exercises, including pelvic floor exercises exercise in water aquarobics yoga, stretching and other floor exercises Pilates pregnancy exercise classes. Cautions for pregnancy exercise While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women.
Reduce your level of exercise on hot or humid days. Stay well hydrated. Don't exercise to the point of exhaustion. If weight training, choose low weights and medium to high repetitions — avoid lifting heavy weights altogether.
Perform controlled stretching and avoid over-extending. Avoid exercise if you are ill or feverish. It is important to listen to your body to avoid unnecessarily depleting your energy reserves. In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program. Exercises to avoid while pregnant During pregnancy, avoid sports and activities with increased risk of, or characterised by: abdominal trauma or pressure — such as weightlifting contact or collision— such as martial arts, soccer, basketball and other competition sports hard projectile objects or striking implements — such as hockey, cricket or softball falling — such as downhill skiing, horse riding and skating extreme balance, co-ordination and agility — such as gymnastics significant changes in pressure — such as SCUBA diving heavy lifting high-altitude training at over m supine exercise position lying on your back — the weight of the baby can slow the return of blood to the heart; some of these exercises can be modified by lying on your side wide squats or lunges.
Pelvic floor exercises and pregnancy Your pelvic floor muscles are weakened during pregnancy and during birth vaginal delivery , so it is extremely important to begin conditioning the pelvic floor muscles from the start of your pregnancy. Abdominal exercises and pregnancy Strong abdominal muscles support your spine. For example: Concentrate on drawing your belly button towards your spine.
Breathe out while pulling in your belly. Hold the position and count to Relax and breathe in. Repeat 10 times, as many times a day as you are able. If you are new to exercise, start out slowly and gradually increase your activity.
Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day. However, if you start to lose weight, you may need to increase the number of calories that you eat.
Your body goes through many changes during pregnancy. It is important to choose exercises that take these changes into account:. Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury.
Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt. Balance—The extra weight in the front of your body shifts your center of gravity. This places stress on joints and muscles, especially those in your pelvis and lower back. Because you are less stable and more likely to lose your balance, you are at greater risk of falling.
Breathing—When you exercise, oxygen and blood flow are directed to your muscles and away from other areas of your body. While you are pregnant, your need for oxygen increases. This may affect your ability to do strenuous exercise, especially if you are overweight or obese.
Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow. Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running.
Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.
Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time. The water supports your weight so you avoid injury and muscle strain. Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky.
Cycling on a stationary bike is a better choice. Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing. There are prenatal yoga and Pilates classes designed for pregnant women. You also should avoid poses that require you to be still or lie on your back for long periods. Now that the core foundation has been established, Cates says training the core as the abdomen expands is a much easier concept.
And with things beginning to shift and grow even more at this time, she often recommends that moms-to-be continue to work on stability strength with an extra focus on the inner thighs and glutes. Due to postural changes, Jeffcoat says the second trimester is the ideal time to develop a stretching routine that focuses on the hip flexors, quadriceps, low back, gluteals, and calves.
Because of your changing center of gravity, the belly tends to fall forward, creating shortened hip flexor muscles. This exercise allows you to safely stretch during pregnancy. As your baby grows, it can start to create pressure on your diaphragm and ribs that can be painful. This is a great time to focus on cardiovascular activities and keep up your mobility and abdominal strength with:.
For safety purposes, Jeffcoat says to avoid any exercise that places you at a risk for falls. Because of this, Jeffcoat recommends avoiding exercises where your legs are too far apart, which will further aggravate this pain.
In order to combat this, she recommends doing a diastasis recti correction exercise. Other low-weight or bodyweight-only strength training exercises to target during the third trimester include:. Including some form of exercise most days of the week can help keep your core strong, your muscles fit, and your cardiovascular system in top shape.
Plus it can do wonders for your mental health yay for endorphins! Make sure to listen to your body and stop if you feel any discomfort or pain. And as always, talk with your doctor if you have any questions or concerns about how your body is responding to an exercise program.
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