Best And Safest Exercises To Stay Fit During Pregnancy

Pregnancy is perhaps one of the biggest changes your body will go through. Whether you usually love to exercise, or not, a routine will help you stay on top of weight gain and your general fitness throughout. Here’s where to start.  

First trimester 

The first trimester can be rough for some of us. Sickness and feeling too tired to exercise during pregnancy are common complaints, especially at the beginning. But there are workarounds. If you are looking for the perfect activewear then we would recommend Latched.uk for stylish and practical maternity and postnatal activewear.

Low impact exercise is generally considered best at the beginning stages. Examples include yoga, walking and swimming. If you are doing an activity like yoga, make sure you’re adapting the movements for pregnancy. Specific pregnancy exercise classes can be beneficial if you have one nearby. They’ll also help you discover the safe way to do things like pregnancy core exercises. 

You can also consider higher impact exercise during the first trimester, So, if you love running, for instance, don’t discount it completely. Just be sure to take things in your stride, notice how your body’s feeling, and consult your midwife before starting a new exercise plan. You can also check out verified sources like the NHS to make sure you’re not doing anything that’s considered unsafe for you or your baby. 

Second trimester

At this stage, your baby and your bump are getting bigger. This will likely make you feel a little more cumbersome, and this is when advice such as avoiding lying flat on your back for longer periods becomes particularly important. 

As long as you adapt moves that are risky, prenatal yoga is still considered one of the best forms of exercise. That’s because it improves muscle strength, flexibility, and decreases anxiety and the aches and pains that come with pregnancy. 

Your other low impact activities like walking are still good options too. High impact exercise is more difficult at this stage, but if you were running prior to becoming pregnant you may still be able to go for a gentle job fairly comfortably. 

Third trimester

It can be tempting to take to the sofa with a cake during the third trimester. But wait, it is still beneficial to keep up your routine. 

All those low impact activities will still boost your mood and your fitness. Higher impact activities could be possible if you were a seasoned athlete before, but there is no harm in scaling this all back if you haven’t already. Generally speaking, jumping, bouncing, skipping and hopping is not wise at this time. 

If you haven’t already, this is the time to step up your pelvic floor exercises too. This will help you deliver your baby and it’ll help your body recover postpartum. 

Postnatal and beyond 

As a rule of thumb, most mums wait until after their 6-week check before starting exercise. But, if you feel good and your doctors and midwife give you the ok, you can start gentle exercises as soon as you like. 

It’s important to know that you shouldn’t feel under any pressure to restart an exercise regime that feels uncomfortable at this early stage though. You’re tired, your body is adapting to change, and you might need some time off. 

There are a few exercises that will help you start getting back into shape in these early days, which can be fitted around your newborn. They include your pelvic floor exercises, postnatal tummy exercises and pelvic tilts. After a few weeks, you may want to start a postpartum exercise class or discover what postnatal yoga has to offer. We love @katie.gray.uk for helpful pregnancy workout tips and online sessions.