Although pregnancy is not the time to aim for a chiseled physique, exercise is an effective method for managing weight gain, aiding post-pregnancy weight loss, and maintaining muscle tone. Remember, though weight loss primarily stems from a balanced diet, regular exercise can make you feel energized, toned, and strong. Postpartum, especially after a cesarean section, make sure you get your midwife's or GP's approval before returning to your workout regime.
It is perfectly safe to continue most exercises that you were doing before pregnancy—be it yoga, pilates, swimming, running, or weight lifting. However, this isn't the time to begin intense training, such as for a triathlon. If you maintained an active lifestyle before pregnancy, you can safely continue your routine, though maybe at a slightly reduced intensity as your pregnancy progresses.
The NHS encourages maintaining your normal level of physical activity for as long as you feel comfortable, aiming for 30 minutes a day, five days a week. To ensure your exercise routine is safe, you should be able to maintain a conversation while working out. Consult your midwife or doctor if you have any concerns about your exercise regimen during pregnancy.
Exercise during pregnancy has numerous benefits. Here are some:
- Emotional well-being, thanks to the release of mood-enhancing endorphins
- Improved sleep—a welcome relief when you're making room for a baby!
- Help in shedding post-pregnancy weight so you can return to your favourite pre-pregnancy attire
- Ability to keep up with your speedy toddler in the years to come
- Expansion of your social circle with fellow mums-to-be if you join pregnancy-specific exercise classes
- Preparation for the physical demands of labour
- Development of the muscle strength required to support pregnancy weight gain
Incorporate exercise into your daily routine, turning even mundane household chores into a means of staying active. This also applies to pelvic floor exercises. To ensure you can chase after your lively toddler or dip back into trampolining without mishap, it's advisable to start strengthening these crucial muscles as soon as possible. While they may not give you the exertion of traditional workout sessions, they're equally important. You need to build and maintain the strength of your pelvic floor muscles with daily and consistent exercises—ideally three times a day during and after pregnancy. Maintaining this exercise routine into old age can help avoid future issues.
If you didn't have an exercise routine before becoming pregnant, it's not too late to start now. Begin slowly and always check with your healthcare provider before starting a new workout regime.
Walking is a superb form of exercise that's low-impact yet disciplined enough to keep you fit. Aim for brisk walks daily. Even walking briskly for 30 mins, five times a week can earn you an accolade from your doctor.
For those who are already into running, there's no need to stop during pregnancy—it's an excellent cardio workout. If you're planning to take up running, consult your midwife first.
Swimming is another wonderful exercise. The buoyancy of the water supports your body and baby weight. Beware, though—opt for strokes that don't exacerbate back pain or aggravate conditions such as symphysis pubis dysfunction (SPD) or pelvic girdle pain (PGP).
Pregnancy Yoga and Pilates not only relax your mind but their low-impact nature makes them perfect for pregnancy. There are many pregnancy-specific yoga and pilates classes. Make sure you notify the instructor if you're pregnant when attending a regular class.
Cycling outdoors might be a risk due to the potential for falls. As balance can be affected by a growing bump, a stationary bike could be a safer alternative.
Before starting any new workout, always consult with your healthcare provider. If you're taking part in group exercise classes, notify the instructor about your pregnancy so they can provide appropriate modifications if needed.
There are certain exercises that should be avoided during pregnancy:
- Lying flat on your back for extended periods—especially after 16 weeks. Your growing baby places pressure on your blood vessels, which could cause you to feel lightheaded.
- Scuba diving is a no-go, since your baby has no protection against decompression sickness.
- Mountain climbing at altitudes above 2500m should also be avoided due to the risk of altitude sickness.
- Put away your boxing gloves—all contact sports where there's a risk of injury should be avoided.
- Hot Yoga—like saunas and hot baths, this activity is best postponed until after pregnancy.
- Sit-ups and double leg lifts—these exercises put stress on your changing abdominal muscles and should be avoided.
Sources:
NHS : NHS Guide to exercise in pregnancy
Tommy’s : Tommy's Guide to exercise in pregnancy
If you’re trying to conceive (TTC), you probably know that there are certain foods and nutrients that become especially important once you’re pregnant. But nutrition plays a vital role even when trying to conceive, much like laying a strong foundation before constructing a house.
Certain nutrients create that foundation by supporting egg and sperm health (yes, nutrition matters for both partners), hormone balance and creating a hospitable environment for a fertilized egg to implant. In fact, studies show that certain nutrients can help increase fertility and improve success rates for both natural conception and fertility treatments.
In other words, nutrition is a key player in the TTC journey, but getting the right nutrients in the right quantities can be tricky. That’s where supplements come in. Just as you’d take a multivitamin to fill in nutritional gaps for optimal health, fertility supplements can give you that extra nutrient boost.
Choosing supplements for your fertility journey
When choosing a supplement to support your fertility journey, look for science-backed, high-quality ingredients. Our editors are careful to select and partner with brands that use ingredients that have been clinically studied to support fertility. Eu Natural® (pronounced you) covers all those bases and more. We love knowing that Eu Natural® products contain zero artificial additives, binders, or fillers and are lab-tested to ensure purity and potency.
When choosing a supplement to support your fertility journey, look for science-backed, high-quality ingredients. Our editors are careful to select and partner with brands that use ingredients that have been clinically studied to support fertility. Eu Natural® (pronounced you) covers all those bases and more. We love knowing that Eu Natural® products contain zero artificial additives, binders, or fillers and are lab-tested to ensure purity and potency.
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