Five of the best exercises for a healthy pregnancy


Now that you’re pregnant, you may be wondering whether you should be working out, which exercise routines are safe and how hard you can push yourself. Even if you haven’t been active, start moving: exercise is good for you and your baby, and getting in the habit now can help you get your body back more quickly after delivery. 

Read on to find the safest and most effective workouts for all nine months. No matter what exercise you choose, find an instructor who is trained in prenatal exercise and who can help you personalise your programme. And remember to get your doctor’s approval before doing these or any other exercises. 

1. Walking 

Walking is a great overall workout you can do throughout your pregnancy. It strengthens your heart and lungs, increases stamina, helps you sleep better and may also relieve nausea. A word of caution: avoid uneven surfaces to prevent tripping. Be aware of your posture at all times, since your shifting centre of gravity affects your balance. Make sure you can still hold a conversation; if you can’t, slow down.  

2. Water activities 

Swimming and shallow-water aerobics offer excellent cardiovascular benefits. “Experts agree that these are the safest forms of exercise during pregnancy. It gently raises your heart rate as a cardiovascular activity without the risk of overheating,” says sports scientist Lotte Henning. Also, the water’s buoyancy takes pressure off your joints and muscles. Another benefit of exercising in the pool comes from the safety of not falling (at least while you are in the pool). Water temperature should stay below 33 ÌŠC. Your heart rate can be deceptive when you’re active in the water, so watch your exertion level. Stick to an easy to moderate pace, allowing yourself to rest in between. 

3. Weight training 

Weight training helps maintain muscle tone, strength and alignment to ease pregnancy aches and pains. Weight training in an ideal exercise to strengthen the muscles and prevent aches and pains during pregnancy. Start gently with weight machines if you are new weight training or simply continue with free weights if you’re familiar with it. Stick to lighter weights and stay away from any machine or exercise that places pressure on the belly. Avoid holding your breath.

4. Prenatal Pilates 

This is an ideal way of strengthening your body while achieving a mind-body balance –  especially important during pregnancy. The exercises, which focus on the core stabilising muscles, provide strength and control of movement while keeping the spine and joints safe. “A stronger core allows for your body to maintain healthy posture, to reduce strain on your back and pelvis and in so doing, reduces the risk of developing back pain especially as pregnancy progresses,” says Henning, who is also a qualified Pilates instructor and founder of BEST Move Pilates, bestmovepilates.com In addition, Pilates takes care of your pelvic floor muscles, too. Interestingly, muscles that support you during pregnancy are the same muscles that assist in labour, as well as getting your tummy back in shape once baby is born. Don't forget to get clearance from your doctor before you get started. Take things easy from the second trimester onwards. 

5. Prenatal yoga 

Prenatal yoga can be done throughout your pregnancy for increased strength and stamina. You will also learn breathing techniques to help you stay relaxed and focused during pregnancy and labour. Do not attempt inverted poses or any posture that requires you to lie flat on your back or belly. You can modify certain poses by using a chair or blankets. Don’t forget a slip-proof yoga mat. 

Be safe!
- Check with your doctor before starting a new exercise programme or continuing a pre-pregnancy workout. 
- Practice with a qualified instructor. 
- Stop exercising immediately if you feel dizzy or fatigued or you experience bleeding. 
- Take it easy: pregnancy is not the time to push yourself physically, but rather to maintain your fitness level. 
- Drink water before, during and after your workout. 
- Use the “talk test” whenever you exercise. If you cannot carry on a conversation, slow down the pace. 
- Wear supportive athletic shoes that are designed specifically for your chosen activity. 

IMAGE CREDIT: 123rf.com