Staying active throughout your pregnancy is great for both you and your baby. Exercising can support your body through the physical and emotional changes of pregnancy, which can include morning sickness, heartburn, and low mood, and it can help to reduce back and pelvic pain.

 

As we enter Spring and the weather warms, finding suitable physical activities can be crucial for maintaining well-being during pregnancy. That’s why with the help of pregnancy expert Doula, Kalli Chason, the team at Your Baby Club has provided insight into the best sports and activities you can do to stay active and fit as the weather gets warmer – plus guidance on staying safe when exercising during pregnancy. 

“For most individuals, exercise during pregnancy is completely safe. In some circumstances where the loss of the baby is at risk, a care provider might ask you to avoid exercise during your entire pregnancy or a specific part of pregnancy. Before beginning exercise make sure to consult with your care provider. In most scenarios, individuals can safely do the same level and amount of activity they were doing pre-pregnancy.

 

“There are no specific exercises or activities that should be avoided during pregnancy, it is very individual and differs from person to person and pregnancy to pregnancy. If you choose to do an exercise like dance, weight lifting, or CrossFit, it might be a good idea to work on releasing your pelvic floor during pregnancy to help prevent tearing during birth.

 

“Talking to your care provider before starting exercise in pregnancy is one of the best ways to stay safe while exercising during pregnancy. But the very best way to stay safe when exercising while pregnant is to listen to your body and trust when the answer is no. Suppose you are in a group instructor-led class. In that case, you can ask for alternate pregnancy exercises or make your own to avoid actions or positions that are difficult or even impossible while pregnant.”

 

Dancing

Dancing is not only perfectly safe during pregnancy, but it’s actually fun and has a host of benefits for both the body and mind. Whether participating in a dance class, or following a home-dance program, moving around has many proven benefits, from reducing blood pressure, keeping your blood flowing, relieving stress, and improving overall health.

 

During pregnancy, you should avoid any strenuous dance forms that involve complex moves or that involve you getting into uncomfortable positions and jumping around, instead consider taking up a beginner’s Zumba class – listen to your body, and stop if you feel overly tired.

 

Pilates is a great low-impact exercise for pregnancy. The exercise aims to build strength and mobility through precise movements and breathing techniques. This can help to strengthen your muscles, including your core, back, and pelvic muscles. It is also known to reduce aches and pains, in particular, the lower back area as the core is strengthened.

 

Most exercises are completely safe to do when pregnant, however, there will be moves that are more complex and should be avoided. It’s important to be mindful of your growing and changing body and don’t push yourself too hard.

 

There are many great reasons to add yoga to your exercise routine, it helps improve flexibility and balance, and additionally, it can help reduce stress and anxiety. You can join a prenatal yoga class or follow a guided workout video online, both of which will show you yoga positions which are designed to support and help your growing body.

 

Yoga helps to reduce stress as it promotes relaxation, this is incredibly beneficial during pregnancy, a time when you are likely to experience heightened emotion due to physical and emotional changes. Too much stress during this time can lead to a number of side effects that can affect both you and your baby, including insomnia, headache, and loss of appetite.

 

An increase in temperatures, less rainfall, and longer days can make running conditions much safer as we enter a new season. Jogging not only improves cardiovascular health but also can be beneficial for your mental health. It releases endorphins which reduce stress and improve your mood.

 

If you’d prefer, you can swap your outdoor run for an indoor jog, using a running machine – you can set the activity to a level you feel comfortable at. As you approach the third trimester, jogging will likely become uncomfortable, so you can swap this for a treadmill power walk.

 

Jogging is a great exercise during pregnancy, however, if it is not a sport that you don’t have a lot of knowledge or practice in, then it’s best not to start during pregnancy.

Exercising, especially during the third trimester can become uncomfortable and difficult for some. Swimming is a safe alternative that is a beneficial way to stay active during pregnancy, as it can help to relieve pressure and swelling and isn’t too strenuous.

 

Swimming is low impact and doesn’t require too much energy – the water supports your increased weight and relieves the pressure on your back and joints.

 

Cover photo by Polina Tankilevitch