"American College of Obstetrics & Gynaecology issued recommendations, based on physiological evidence, that women with uncomplicated pregnancies can exercise safely with virtually the same safe guards as non-pregnant women" ACOG, 1994
Pregnant women are realising more and more how important physical exercise is to not only their health, but the health of their unborn baby. Many women who are pregnant want to keep up some sort of exercise routine, and even women who have never done much exercise before, feel the need to start something during their pregnancies.
The benefits of exercise during pregnancy speak for themselves. When a pregnant woman takes up a light exercise routine, she will feel better and stronger, have better flexibility and circulation and avoid excessive weight gain. It is also proven to help women sleep better, have better posture and reduce feelings of stress and depression.
There are many ways to stay fit during pregnancy, but you need to make sure what you are doing is safe. Avoid running, jumping, step aerobics, any high impact exercise which will bring your heart rate and body temperate up too high.
Walking and swimming are great ways to get some cardio exercise done, without bringing up your heart rate too much. They are also easy on the joints because they are low impact activities. So go for a walk in the evenings, or try to get to a swimming pool once a week. But seriously, get out for a walk! Your body and baby will thank you for it.
By building muscle in your legs and back, you can help alleviate back pain, and help avoid excessive weight gain. The more muscle you have, the more calories you burn on a day to day basis! Strengthening your upper body means you are better prepared to carry that car seat, buggy, baby bag, travel cot and everything else you need to bring!
In Baby Body Fit’s prenatal “Prepare your body” classes, we work on strengthening the muscles of your legs, back, arms and core. These are all exercises that you can do at home, or in a gym.
Using toning bands and dumbbells, you can easily tone and strengthen your body
Do squats and lunges for legs, press ups or chest press for upper body and bridges for core and lower back
Aim for 3 sets of 8-10 reps of each exercise
Always breathe – never hold your breath