Pregnancy is a very special period when a lot of changes happen to bodies. Being physically active daily is so important for body, heart, mind and spirit, as well as your growing baby!
Participating in regular physically active helps to:
Keep muscles and bones strong
Reduce pain, especially back and joint pains
Maintain a healthy weight gain during pregnancy
Reduce blood pressure
Reduce stress and anxiety
Improve sleep
May decrease risk of gestational diabetes
It is recommended to do at least 150 min of moderate-intensity activity every week.
Listen to your body and do what feels best for you.
If you are new to exercise, start out slowly and gradually increase your activity. You may begin with as little as 5 minutes a day.
Going for walks
Dancing to your favorite music
Prenatal yoga (lots of great and free resources online)
Swimming
Snowshoeing
Light resistance training
You can also start working on your pelvic floor to help reduce the risk of leakage during pregnancy and after giving birth.
Many people are told to do Kegel exercises to help them with urinary leakage or after giving birth.
Drink water before, during + after exercising
Avoid activity in excessive heat and high humidity
No sit ups
If you experience light-headedness, nausea or feel unwell when lying on your back, it is recommended to avoid exercising in this position
If you experience any of the following, go and speak to the nurse/doctor:
Vaginal bleeding
Regular painful contractions
Shortness of breath at rest
Dizziness & headache
Chest pain
Muscle weakness affecting balance
Calf pain or swelling
Your body went through a lot in the last 9 months.
If you want to know if your body is ready, check with your local Pelvic Health physiotherapist. They will be able to help you take a decision based on your individual situation.
We cannot wait to welcome your little one!
