Why Bother With Exercise During Pregnancy?
You might be wondering, is this even safe for my baby? The short answer: yes, as long as you don’t have any medical complications and steer clear of risky activities like boxing or skiing. In fact, staying active can actually make pregnancy and labour easier!
Here’s what exercise can do for you:
- Help you sleep better (goodbye, tossing and turning).
- Keep your weight in check.
- Boost your mood and energy (hello, happy hormones!).
- Ease that pesky back and pelvic pain.
- Strengthen and tone your muscles, making labor (and recovery) smoother.
The trick is to listen to your body. Feeling extra tired? Keep it simple with a short walk. Got a burst of energy? Maybe try an antenatal yoga class. Aim for 30 minutes a day, but don’t sweat it if you need a day (or week) off—pregnancy is a marathon, not a sprint!
Safety First: Exercise Tips for Mums-to-Be
If you’re new to working out, chat with your midwife before starting anything. Already active? Great! You can probably keep going, with a few adjustments.
Here’s what to keep in mind:
- Let your instructor know you’re pregnant—they should adapt exercises for you.
- Skip contact sports (boxing, kickboxing) and anything with a fall risk (horse riding, skiing).
- After 16 weeks, avoid exercises lying on your back—it can make you feel faint.
- Be cautious with heavy weights and high-impact moves that could stress your pelvic floor.
And don’t forget the basics:
- Stay hydrated (water is your BFF).
- Warm up and cool down to avoid injuries.
- If you feel dizzy, overheated, or uncomfortable—stop. Your body’s pretty good at letting you know when to take it easy.
Pelvic Floor Exercises: Your Secret Weapon
Let’s talk about the not-so-glamorous but oh-so-important pelvic floor. These muscles support your bladder, uterus, and bowel, and they’re under a lot of pressure during pregnancy. Strengthening them now can help prevent post-baby leaks (you know, the kind that happen when you sneeze or laugh a little too hard).
Here’s how to do them:
- Squeeze like you’re trying to stop a wee or hold in gas (yep, we said it).
- Breathe in as you squeeze, hold for up to 10 seconds, then relax as you breathe out.
- Repeat 8 times, 3 times a day.
It only takes 5–10 minutes, and you can do them literally anywhere. Want extra help? We love the NHS-approved Squeezy app!
Gentle Exercises to Try
Pregnancy workouts don’t need to be intense. The goal is to move your body and stay comfortable. Here are some safe options:
- Walking: A stroll with the dog or a trip to the shops totally counts. As your bump grows, you might need to slow down or take breaks, and that’s perfectly fine.
- Swimming: The water can feel like magic, taking the weight off your back and swollen ankles. Front crawl and backstroke are great, but skip breaststroke if you’ve got pelvic pain.
- Antenatal Yoga: Stretch, breathe, and relax while building flexibility and balance. Look for classes designed for pregnant women, or check out free NHS prenatal yoga videos online.
- Stationary Cycling: If you’re missing your spin classes, a stationary bike is a safer alternative.
Why Pelvic Floor Workouts Matter
Your pelvic floor is like a hammock for your bladder, uterus, and bowel, and all that extra baby weight puts it to the test. Training it can help with post-birth recovery and reduce the risk of issues like incontinence.
Don’t know where to start? Squeeze, hold, and relax—it’s that simple. For extra guidance, try the Squeezy app or invest in a session with a women’s physiotherapist.
Need a Little Help?
You’re not in this alone. There are tons of resources out there to keep you moving:
- Pelvic floor tips: Follow physiotherapist Clare Bourne on Instagram or check out her book.
- Antenatal classes: From aquanatal to yoga, try platforms like ClassPass or NCT to find something local.
- Online workouts: Check out The Bump Plan or the NHS’s free pre-and postnatal fitness videos.
Remember, exercise during pregnancy isn’t about hitting personal bests—it’s about feeling good, staying strong, and prepping your body for what’s to come. So take it slow, listen to your body, and have fun with it. You’ve got this!
