When it comes to exercising during pregnancy, it is advised that you maintain a regular exercise routine throughout to help you stay healthy and feel at your best. Of course, exercising during your pregnancy will not always guarantee a quick recovery or a pain-free back, but it can significantly improve your health, maximise your comfort and prepare you for giving birth.
The NHS recommend that, where suitable, pregnant women should be doing 150 minutes of exercise every week, which can be easily broken down into short workouts. No pregnancy is the same, and so it is always advised that you listen to your body when working out during your pregnancy, and make sure you are not pushing yourself too hard.
In this article we are taking a look at the benefits of exercise during pregnancy and are answering frequently asked questions on the subject. So, if you are wanting to find out more about prenatal workouts, keep reading.
There are a number of benefits associated with exercising during pregnancy; the more fit and active you are throughout your pregnancy, the easier it is for your body to adapt to its changing shape and manage your weight gain.
In addition, exercising during pregnancy is proven to:
As long as you are healthy and your pregnancy is normal, you can continue with, or start, a regular exercise routine.
There are a wide range of exercises that are safe to do during your pregnancy, some examples include:
Fitness Bikes - As stationary exercise bikes are more stable and pose less risk of injury than a normal bike, it is a better, low impact exercise option.
Modified yoga and pilates - With yoga reducing stress and improving flexibility, it is the perfect form of exercise for pregnancies. However, you should always opt for a modified, prenatal yoga or pilates class as these have been specifically designed to only include moves that are suitable for pregnancy.
Core Exercises - Light ab workouts are a great way to keep your core strength whilst pregnant, and this will be hugely beneficial when it comes to giving birth.
Light running - If you are an experienced runner or jogger, you can continue doing these activities during pregnancy. However, speak to your doctor before doing a more strenuous workout, to make sure it is a safe option for you.
As there are a number of exercises that are safe to perform during pregnancy, there are also a number of exercises you should be avoiding, which includes:
Contact sports - or sports where you could be at risk of being hit in the abdomen (i.e., basketball, boxing, hockey, and rugby).
Extreme Sports – i.e., skydiving, bungee jumps and paragliding
High Injury Risk Sports - activities that could result in a fall (i.e., skiing, water skiing, surfing, gymnastics, and horseback riding)
Exercising your abs during pregnancy has lots of benefits, such as reduced risk for back pain and a more comfortable labour. When doing ab exercises, we recommend using a prenatal workout option, as it will ensure all moves have been modified for pregnancy.
There is generally no rule as to when you can start working out during your pregnancy. As some people suffer with nausea and sickness during the first trimester, they may start exercising later into the pregnancy. However, if you are fit enough to do so, and have spoken to your doctor, then you can start at any point.
Whether you are in your first or last trimester of pregnancy, we have a range of prenatal classes to help you and your baby stay fit and healthy. Our classes can be done at anytime and anywhere, so you can exercise from the comfort of your own home.
The Echelon prenatal workout series, consists of short classes that are focused on building prenatal mobility, core, upper body, and lower body. All workouts in our classes are safe for pregnancy, so you can exercise without worrying.
Following the success of our first prenatal series, we are releasing a second prenatal workout series, which will feature slightly longer and more cardio focused workouts. For more information on our prenatal classes see our blog article here.
To access our prenatal workout classes, you will need to download the Echelon Fit App and have an Echelon Premier Membership subscription.