Exercise during pregnancy offers many physical and emotional benefits. Physical activity may also help manage some symptoms of pregnancy and make you feel better, knowing you’re doing something good for yourself and your baby!
Benefits of regular exercise throughout pregnancy:
* Increased energy
* Improved mood & stress relief
* Improved fitness or fitness maintenance
* Reduced back & pelvic pain
* Decreased risk of pregnancy complications such as pre-eclampsia
* Preparation for the physical demands of labour
* Fewer complications in delivery
* Faster recuperation after labour
* Prevention and management of urinary incontinence
* Improved posture
* Improved circulation
* Weight control
* Reduced risk of anxiety and depression
* Improved sleep
Your body will undergo many changes during pregnancy.
Some will affect your ability to exercise, or require you to modify your exercise routine, including:
* Hormones such as relaxin loosen ligaments, which could increase your risk of joint injuries.
* Pregnancy increases your resting heart rate, so don’t use your target heart rate to work out intensity levels. In healthy pregnant women, exercise intensity can be monitored using the Borg’s Rating of Perceived Exertion (RPE) scale. This measures how hard you feel (perceive) your body is working.
* Your blood pressure drops in the second trimester, so it’s important to avoid rapid changes of position – from lying to standing and vice versa – so as not to experience dizzy spells.
Before exercising when pregnant, consult your doctor and/or allied healthcare professional and make sure you seek the advice of a qualified Personal Trainer who is training in prescribing exercise for pre- and post-natal women.
They can help you modify your existing exercise program or design a suitable new one if you were exercising very little before getting pregnant.
Isabelle Wening from Naturally Active on the Beaches specialises in pre and post-natal clients.
Isabelle Wening
Personal Trainer & Posture Specialist
Naturally Active on the Beaches
Mobile: 0420 546 569
