Exercise is an important part of health in pregnancy as much as in general life. Always get a professional opinion on your health if you plan to take up a new exercise program, or have any special medical conditions. Remember that there are certain exercises that are beneficial or harmful during pregnancy, so always seek a professional exercise teacher who understands the unique needs of pregnancy, and tell your instructor if you are pregnant or breastfeeding.
“Always listen to your body, if you feel fatigued, dizzy or have any symptoms during exercise or activity, please rest, and where appropriate seek medical advice if necessary. Otherwise enjoy your exercise program and its health benefits for you and baby.”
Here is a compilation for exercise ideas during pregnancy, preconception and the postnatal period.
10. Go for a walk around the block after each meal. This can be helpful for management and prevention of gestational diabetes. In general walking is generally considered safe and beneficial for most pregnant women, and best of all, it is free.
9. Try Preggi Bellies classes. This is a class designed especially for pregnant women. It is active but uses the fit ball to support during exercise. Fit balls are also useful tools for during labour, so getting used to being on it can help you prepare to use a birth ball.
8. Do Squats and lunges. These exercises are useful positions to prepare for labour and birth. Try also holding the position static whilst holding onto a support or person. A fit ball may also provide support and help stability whilst doing the exercises.
7. Master Kegels, or pelvic floor exercises. Doing these exercises properly helps prevent any little leaks during pregnancy or after the birth. If you experience incontinence, seek professional advice from a women's health nurse or women's health physio.
6. Swimming or hydrotherapy. The water can be relaxing and support you during pregnancy exercise. Getting used to being in water may also be helpful for labour and even birth as a pain reliever and relaxer. Warm water is usually the best, and water temperature is particularly important for water labours and births.
5. Dance classes. A specific pregnancy dance class would be ideal, but there are classes that are beneficial in general for fertility such as belly dance, latin american dancing, or slow partner dancing. During labour, dance can be helpful to help get baby in a good position. There are many You Tube videos of women using dance as a tool to help relax, connect with their partner and help labour progression.
4. Yoga classes. Pregnancy yoga can be relaxing, stretch tight muscles and provide some valuable exercise, birth position practice and stress management. Not all poses are suitable for pregnancy, so ensure you follow any pregnancy advice recommended by teachers. Most yoga classes have a meditation afterwards which can be helpful for relaxation and labour preparation.
3. Prenatal DVD and videos. There are many good DVD's and videos for pregnancy and the puerperium. If you are not used to exercise ensure to follow all pregnancy advice on your video and also seek advice of exercise professionals and physicians. Otherwise, enjoy in the comfort of your own home, and perhaps invite your partner, birth support or friends to join in with you.
2. Pram walking groups. Local community centres, physios/osteopaths and organisations like the Heart Foundation often have special walking groups suitable for mothers with prams. You might find some new walking locations and meet new friends.
1. Weights and training with a personal trainer experienced in pregnancy care. Ask to be taught some exercises that are beneficial for pregnancy, prepare you for labour and birth and postnatal period.
Emma Wright is a naturopath, childbirth educator and doula who also has been previously awarded the Certificate IV in Fitness and worked in women's fitness at Curves Women's Fitness Centre. This included supported preconception, pregnancy and postpartum women's fitness. Emma can be contacted on 0416 287 602 for birth support and natural medicine consultations, via zoom or in mornington peninsula surrounding areas.