Enjoy this special time by staying fit and healthy with these workouts for pregnancy!

Happy days, you’re pregnant! You probably want to kick up your feet and take it easy – and you should – but it’s also a great idea to keep up with a regular fitness routine. Read on for a guide to the safest and easiest workouts for pregnancy, designed to help you stay active and healthy during this special time. Don’t forget to check with your doctor if you have an existing medical condition that may impact your physical activity.

Quick Read:

  • Why bother with exercise during pregnancy? Women who stay fit may find labour and childbirth easier.
  • Exercise helps to balance mood swings during pregnancy and can help you sleep better.
  • Regular physical activity during pregnancy gives you a boost of energy on the days you most need it.

Move it, Mama!

You’re eating for two – and keeping fit for two! That’s right, when you exercise, it’s not just you reaping the benefits. Your growing baby appreciates the effort as well.

As we exercise regularly, our circulation receives a powerful surge. This is great for your baby as they happily receive the essential nutrients they need and have a good head start on their development. Let’s dive into these fun and wholesome workouts for pregnancy.

The birth of a child is like the planting of a tree; both require patience and care. – Kenyan Proverb

    Stay safe!

    Before starting or continuing any exercise routine, check with your doctor or midwife, especially if you have specific pregnancy complications or medical conditions. They can give you personalised advice on what’s safe for you.

    Drink lots of water

    Pregnant women are more prone to dehydration, which can lead to dizziness or even preterm contractions. Drink water before, during, and after workouts to stay well-hydrated.

    Warm up and cool down

    Warm up before exercise to slowly increase your heart rate and prepare your muscles for the workout. A proper cool-down afterward helps prevent muscle stiffness and allows your heart rate to gradually return to normal.

    Wear comfy clothes

    Your body temperature naturally runs higher during pregnancy, so it’s important to avoid overheating, which can be harmful to both you and your baby. Work out in places where there’s plenty of fresh air, wear breathable clothing, and avoid exercising outdoors during hot weather.

    No high-risk workouts!

    When choosing workouts for pregnancy, say no to exercises that involve a high risk of falling or injury. You should avoid activities that involve jumping, sudden changes in direction or lying flat on your back after the first trimester (which can restrict blood flow).

    Take it easy

    Pregnancy slows down your body, it changes your endurance, so listen carefully to how you’re feeling. If you’re tired, dizzy, short of breath, or experience pain (especially in your chest, abdomen or pelvis), stop exercising immediately and rest.

    Watch your posture

    With the extra weight of pregnancy, your posture can shift, putting more strain on your back and joints. Focus on keeping proper posture during exercises, especially strength training, to avoid injuries.

    Types of pregnancy workouts

    Safe and easy pregnancy workouts

    • Walking: Easy on the joints and perfect for any fitness level. Get a comfortable pair of walking shoes and try not to walk in busy, high-traffic areas. Pay attention as you’re walking and watch for tripping hazards (stones, uneven roads).
    • Swimming: Full-body workout with minimal strain. The water will feel wonderful as it takes the full weight of your currently pregnant body and makes you feel weightless.
    • Prenatal yoga: Another fun and gentle workout for pregnancy is prenatal yoga. This activity is great for improving flexibility, reducing stress and preparing Mom for labour. Be sure to start at beginner level (if you’re new to yoga) and go slowly. Meditation is also a wonderful way to relax and bond with your baby through deep, focused breathing.
    • Light strength training: Strengthen your muscles to support the extra weight and ease delivery. You could use light weights or a resistance band.

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