It may be difficult to get up and move while you’re pregnant, but exercising during pregnancy can be beneficial for you and your baby’s health. Lower back pain, tiredness, heartburn, and swollen ankles may be relieved by moderate physical activity. It also helps you maintain a healthy weight while you’re expecting. Increasing your fitness levels during pregnancy will help prepare you for labour and speed up your recovery period.
Apart from moderate aerobic activity (walking etc), it is also recommended that women should build muscle when expecting. Here are a few safe ways to build muscle during pregnancy.
You can lift weights or do resistance training while pregnant, but they should not be too heavy. Slow and steady repetitions using lightweight dumbbells allows you to build muscle without causing unnecessary strain on your body. During your second and third trimester, it would be a good idea to do more seated movements and minimise up and down movements.
Pregnancy yoga can help maintain your muscle tone, improve flexibility, and improve your posture. It can help you relax and learn some breathing techniques, which will be useful once you’re in labour. See if there are any yoga studios that are offering pregnancy yoga classes in your area, or workout to a video on YouTube.
Pilates can strengthen muscles that weaken during pregnancy including the abdominal area and pelvic floor muscles. However, it’s best to choose an antenatal Pilates class as some movements during a standard class may be too demanding. Keep in mind that any exercise that requires lying on your back should be avoided while you’re expecting.
Your pelvic floor supports your uterus, bowel, and bladder, giving you control when you empty your bladder or bowel. Pelvic floor exercises are advised for pregnant women as having a weak pelvic floor can result in stress incontinence. If you’re unsure how to do them, ask about pelvic floor exercises during your antenatal class or ask your midwife at your next visit.
If you don’t want to do a typical muscle-building workout, there are other ways to maintain and strengthen your muscles while you’re expecting. Gardening, dancing, taking the stairs, and swimming are all safe to do if you have an uncomplicated pregnancy.
It is important that pregnant women should avoid contact sports or any activity that will make you lose your balance or fall. While physical activity during pregnancy is safe for most women, some expecting mums should consult their doctor or midwife before engaging in any physical activity. If you have heart problems; lung disease; vaginal bleeding at some point during your pregnancy; or Placenta praevia, ask your doctor whether it’s safe for you to do some muscle building exercises at this time.
After giving birth, you’ll most likely want to exercise again to regain muscle strength and to lose the excess weight from your pregnancy. However, it’s advisable to wait for your six-week post-natal checkup before you start to workout again. If you’ve had a cesarean birth, you may have to let your body recover for 8 to 10 weeks before you can start exercising again. If you’re feeling a bit of separation anxiety from your baby while you’re exercising, you can put your baby in a pram for a walk in the park, or wear a hands-free baby carrier while you take a walk around your neighbourhood.