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.
Discussing the precautions of exercising during pregnancy, Doula Kalli Chason says:
“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.”
Specific Exercise Styles During Pregnancy
Dancing
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
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.
Yoga
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.
Jogging
Swimming
Cover photo by Polina Tankilevitch