Exercise during pregnancy? Yes, please!
Physical Activity Australia advises expecting mums to shoot for the recommended 150 minutes of moderate activity or 75 minutes of vigorous exercise, or any combination of the two, per week.
So don’t cancel your gym membership just yet – Solidea is here to help you live a full and active lifestyle throughout your pregnancy.
Is it safe to exercise while expecting?
Generally speaking, there’s no reason why you shouldn’t exercise during a normal and healthy pregnancy, which means that you’re set for a complication-free delivery that requires little to no intervention.
In fact, there are many reasons to exercise while pregnant:
Talk to your GP about physical activity during your first antenatal checkup to get cleared for exercise.
Although there are no known risks to pregnant women, it’s still better to consult with your physiotherapist before diving headfirst into a fitness plan – bodily changes that affect your sense of balance and resting heart rate, for instance, may require you to make some adjustments.
Which exercises are safe?
Light to moderate-intensity exercises are typically safe during pregnancy:?
Medical News Today also recommends doing squats and pelvic tilts to get your body ready for childbirth. These exercises may help open the pelvis, strengthen the abdominal muscles, and reduce back pain in time for labour.
How to exercise safely while expecting
But most importantly, listen to your body – if you don’t feel like exercising on a given day or if you’re feeling ill or feverish, make plans to go on a different day
Which exercises should you avoid?
As a general rule, avoid any activity that may cause you to fall, such as:
The same goes for activity in where you can potentially get hit in the belly, such as martial arts or competitive sports.
Avoid any exercise that requires you to lie flat on your back (i.e. sit-ups) past the third month of pregnancy as this can cause a drop in blood pressure and restrict the flow of blood to your baby.
Scuba diving, in particular, can cause decompression sickness, where gas bubbles form in the baby’s body and cause harm.
Women with existing conditions like gestational hypertension (very high blood pressure) or placenta praevia (where the baby’s placenta covers all or part of the cervix) are usually not encouraged to exercise during pregnancy.
Other conditions where exercise during pregnancy is discouraged include:
If you develop an illness or complications while carrying your baby to term, speak with your GP or midwife before continuing your fitness program.
But as long as you take proper precautions, there’s no reason why you shouldn’t continue to stay active and healthy during pregnancy.
Solidea is proud to be your partner in this inspiring and life-changing journey. Visit our shop today for a range of medical compression garments to keep you comfortable during pregnancy.