The answer is YES.
As long as you have a healthy uncomplicated pregnancy, it is now recommended for women to have a regular exercise routine throughout their pregnancy. This is even true if you have never exercised before in your life!
The benefits of exercising while pregnant are endless!
Not only does it keep you physically and mentally healthy during pregnancy, but also makes all the difference in recovery and weight loss once baby is born. As an exercise physiologist and pre-natal trainer, the one question I get asked the most is what exercise should I be doing while pregnant?
The current health guidelines advise that pregnant women should be doing around 150 minutes of cardio training (e.g. walking, swimming, stationary cycling) per week as well as regular strength training. Seems like a lot I know but this strength training should not be extreme and can be as little as 20 minutes at a time.
Putting in that little effort not only improves your wellbeing during pregnancy, you are also contributing to giving your baby the best start in life. And what’s more, recovering from birth and losing that baby weight will be so much easier if you get moving now!
How much is too much?
As a general rule, as long as you can hold a conversation while exercising, it is safe. As soon as you feel too out of breath to speak, it is time to have a break and catch your breath and take is easy. So therefore, someone who exercised before becoming pregnant may feel able to do more than someone who is just starting out.
Whatever your fitness level may be, the important thing is to get moving and just do what feels comfortable for you!
What exercises should I NOT be doing during pregnancy?
It is best to avoid contact sport while pregnant as well as activities such as horse riding, bike riding, water skiing and anything else that may put you off balance and increase the risk of falling or bumping your belly.
If you’re keen to start moving but don’t know where to start,
check out STRONG by Alex pregnancy exercise programs!
Written by Alex Gleeson