Activities you can do while you are pregnant, we are not saying that once you find out that you are pregnant that you should start a new exercise regime. Ideally you already do some form of regular exercise but if not we suggest that you start with walking. Most injuries from physical exercise come from over extending the amount and the length of thee physical activity. Ideally you want to aim for around 30 minutes of prenatal exercise a day.
If you haven’t done any walking before don’t go out on your first attempt and go for 10k. Give your body time to adjust and build up the time an intensity slowly, this also applies even if you are not pregnant. If you walk around 7k on a regular basis then doing 10k is not a massive jump, the same small increase even if you start jogging. One thing that will help is building up those pelvic floor muscles in pregnancy.
Hiking Whilst Pregnant
The next step up from just general walking is hiking as those hills can take a little more out of you. Also as you get higher the air becomes a little thinner (we are not talking mountain ranges either.) One I noticed is that when on a hilly hike is when the wind is blowing quite hard it’s difficult to catch your breath, its surprising how it effects you whilst pregnant. Of course to keep warm you will need a maternity rain coat.
Horse Riding While Pregnant
Now this is a personal choice and caution is advised. We have had feedback that the maternity coat keeps you perfectly covered whilst riding. For some great advice on the topic pop over to your horse magazine.
Rock Climbing While Pregnant
This not a hobby to start if you become with child, Yes it is possible to carry on rock climbing if you are an experienced climber. Of course there are precautions and more advice from an climber who carried on duding two pregnancies here. I know its a little extreme but stay below altitudes of 8,000 ft.
Dog Walking
Yes of course you can carry on dog walking while pregnant but one caution. Later on in pregnancy it depends how big your dog is and how obedient they are. You don’t want your dog jerking you across the road to go and see another dog or chase a cat.
Swimming While Pregnant
Pregnancy and swimming, perfect and just think about the weightlessness when you are in the water. Swimming will increase your muscle tone and endurance and it is an activity you can stat when you become pregnant and build up slowly. Its also great because it keep you cool as we all know that sweat glands just go into overdrive through this time. Some mothers also claim that the cool water helps reduce morning sickness and relief from nausea / vomiting. More great advice here.
Pilates in Pregnancy
Matthew Glithero a qualified Pilates Instructor gives this advice on Pilates. “We believe in safe, light exercise should be encouraged as it helps encourage blood circulation and increase functionality of your joints. Pilates will help strengthen your core, pelvic floor and overall musculature.
Yoga
Yes. Yoga can be very beneficial during pregnancy, as long as you take certain precautions. Yoga helps you breathe and relax, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. It calms both mind and body, providing the physical and emotional stress relief your body needs throughout pregnancy. However there are some yoga poses you should avoid during pregnancy.
Running And Pregnancy
Not an ideal sport to start when you first fall pregnant but if you are a seasoned runner then there are benefits to be had from running. Of course if there are complications in your pregnancy then speak with your midwife (this is for all physical activities) you may be advised to stop. More than likely you will naturally start sweating sooner in the run than before becoming pregnant so keep we’ll hydrated. Of course the pace will become slower over time so don’t go for setting and records during this time. As long as you active for 30 minutes a day then you are getting all the benefits you need, this is not a tie to push yourself. Slow down
Aerobics Class
If you did aerobic activity before then there is no reason why you cannot carry on. Ideally you will probably need to move to low impact aerobic exercise as time progresses. Low impact means always keeping at least one foot on the ground, for example, marching or knee raises instead of jogging or jumping. You’ll probably find that you naturally slow down a bit as you reach the last few months of your pregnancy.
Biking While Pregnant
Again something I would not advise to start as an exercise regime if you were not already cycling. It is possible but there are many more forms of exercise that are much easier to keep going in pregnancy. Read Victoria’s account.
Skiing
Yes you can but unless you live in the mountains with snow its not going to be an everyday activity. Also unless you are seasoned pro you are more likely to take regular tumbles and that is an unnecessary risk in our opinion. The NHS does recommend taking caution – especially if you’re between four and 13 weeks, when the baby is really developing
Weight Lifting
Some say yes some say no and you should not lift anything heavier than your purse. However we know that exercise is good for our bodies and the babies. Read this in-depth guide if weight lifting is something you are interested in, you can make you own informed choice.
Martial Arts
As you progress I would not recommend contact sports but that does not stop you training in martial arts. There are plenty of drills, kata’s to keep you physically active but as the trimesters increase I would reduce the intensity. Probably the best martial arts to partake in while pregnant would be Tai Chi. Many practitioners of tai chi use this technique to enhance physical and mental health, as well as to improve posture, balance, flexibility, and strength. In addition, tai chi is said to boost mood, alleviate pain, strengthen the immune system, and improve heart health. Exactly what you need at this time.
Dancing
Perhaps this is something we all don’t do enough of. Dancing is great exercise during pregnancy! Not only do you get to move your body to music you love, but it will keep you flexible while toning your muscles. Not only that, dancing to a good tune will also be great for your mental health, claiming you and the baby. Mindfulness in pregnancy is something you should be striving for everyday.
Golf
Golf is great exercise for a pregnant woman, especially if you walk. Low-impact golf works your core and helps improve your stability and balance, which is compromised during pregnancy. For more information read more on this post.
Do Not Do During Pregnancy
Scuba Diving
Do not go scuba diving, because the baby has no protection against decompression sickness and gas embolism
General Advice
Keep away from contact sports, anything that could risk you of losing your balance such as, snowboarding, horse jumping, ice hockey, surfing. Also something as simple as netball has more collisions than you would expect, the same for volleyball and hockey.
Before you undertake or continue any form of physical activity speak with your doctor / midwife first. If there are ever any complications during you pregnancy then stop exercising until you are told it is safe to continue.
