Why you should stay fit and fabulous throughout your pregnancy

Pregnancy is a time of joyous anticipation but staying active shouldn’t be put on the backburner. In fact, including exercise in your pregnancy journey has big benefits for both your body and mind as well as your baby’s. Still, there are some exercises you should avoid – just for a bit – and others that are safe to embrace.

Listen to your body – and your doctor

Every pregnancy is unique, so honour your needs and consult with your doctor to find out what gets the green light for your individual circumstances. In general, however, low-impact exercises are considered safe for most pregnant women as they’re gentle on your joints that literally “soften up” and might even feel a little achy due to pregnancy hormones. This means boxing, running and jumping are out but walking, swimming and cycling (on a stationary bike where there’s no risk of falling off) as well as Pilates and yoga (except for the hot kind) are all potentially great picks.

Just a word about anything involving a gym mat – avoid exercises that require lying on your back after the first trimester as the weight of your baby can press on major blood vessels and restrict blood flow. This doesn’t mean Pilates and yoga become off limits, our trainers will be able to show you modifications that will benefit both you and your baby.

Reap the rewards of strength training

Wondering if you can lift weights while you’re pregnant? As it turns out, it’s actually a great idea as it can strengthen your core and lower back to ease back pain in the last two trimesters and prepare you for labour as well as parenthood. Still, you need to go low and slow. You don’t want to lift anything too heavy when you’re pregnant as this can put strain on those softened joints. This is why it’s a good idea to not embark on any type of weight lifting regime on your own. Rather chat with one of our skilled instructors, particularly those who have done courses regarding prenatal fitness, and can give you modifications to ensure you stay on the safe side.

Remember, if you experience any discomfort, always stop the activity immediately and don’t push yourself beyond your limits. The goal is to feel empowered and energized, not exhausted. Pregnancy is a transformative journey, and your body is performing incredible feats. Embrace and adapt to the changes happening within you and celebrate your strength and resilience.

Every minute matters

Most experts advise that expectant mothers aim for at least 2 and a half hours of gentle, low-impact exercise a week as it will keep your heart rate up, improve circulation, lower stress, boost your mood and even improve your sleep. Regular exercise will also go a long way towards lowering your risk of pregnancy complications like gestational diabetes and preeclampsia. Better yet, it can also improve the health of your baby – both now and in the future.

Studies have shown that the brains of babies whose mothers enjoyed at least three 20 minute exercise sessions per week while pregnant displayed more mature activity patterns that are linked to better mental performance later on in life. There’s also research that shows that mothers who exercised while expecting were more likely to give birth to babies with advanced motor skills. Interestingly, this difference was more noticeable in baby girls who typically tend to develop these skills a little more slowly than baby boys.

In short, exercising while pregnant won’t just reward your baby in the womb, it can also empower them as adults!