Exercising throughout pregnancy and the postpartum period is extremely beneficial for both your physical and mental health, as you deal with the stresses of pregnancy, birth and caring for a newborn.

Many Women are apprehensive about exercising during pregnancy, as they may be unsure of what they should or shouldn’t be doing. Each pregnancy is unique and Women will experience a variety of symptoms throughout the course of their pregnancy and it is important that an exercise regime takes these into consideration.

This is why we suggest finding an exercise professional who is trained specifically in pre & post natal fitness. They can provide you with education and support that is relevant to you and your own individual experience with pregnancy. 

When choosing a form of exercise to do, there are less restrictions than you may think! It is important to identify first and foremost, which exercise you enjoy doing the most.

This is important because it will help you to stay motivated and will bring joy to your day. Think of an exercise that you would look forward to doing at the end of your day or you would look forward to upon waking up. 

As a general rule, consider what exercise you did prior to falling pregnant. It is most likely safe for you to continue with this exercise with a few restrictions. If you did not exercise prior to falling pregnant, I would advise you to start off slow with something low intensity (like pre natal pilates) and ease your way in. I would not suggest jumping into a high intensity exercise regime, if you have never done this before! 

It is important to listen to your body. You will know if something doesn't feel right for you. 

Your exercise may vary throughout each trimester and this is ok.

For example, if you are feeling extremely sick throughout your first trimester, it is likely that you will not want to exercise at all. This doesn’t mean you shouldn’t exercise during the 2nd and 3rd trimester. If you feel up to it, slowly ease into an exercise regime when you feel better.

As your pregnancy progresses you will have some restrictions that will impact on your movement. For example, lying on your back or stomach will be restricted from the 2nd trimester onwards.

You will also need to consider how your joints are feeling and how your energy levels are. This may all sound restrictive but it really isn't! The point I am making is that it is ok to fluctuate and chop and change your exercise regime based on how you feel physically and mentally. It is also worthwhile speaking to a pre & post natal fitness specialist, as they can make recommendations unique to you. 

Here are a few exercise suggestions for you to do throughout pregnancy;

• Pilates (we are obviously a little bit bias, but we really do believe that Pilates is the best exercise for you during pregnancy!)

• Yoga 

• Walking 

• Swimming 

• Cycling (outdoors or on a stationary bike)

• Aqua aerobics 

Exercising during pregnancy has so many benefits for you. More than anything, it will make you feel good, give you more energy and prepare you for labour. It is also ok to not want to exercise throughout your pregnancy! You may have been exercising your whole life and couldn't think of anything worse during pregnancy. 

Everyone has a unique experience and it is important to listen to your body and not compare yourself to anyone else. 

My advice would be to do what feels right for you and if you choose to exercise, choose an exercise that lights you up and makes you feel good! 

To access more natal workouts, check out our online post natal program or if you are in Brisbane, see our Camp Hill pre and post natal classes here and you can book any of our pilates classes here.

To speak with one of our instructors about Post Natal Pilates in Camp Hill, Brisbane, contact us here

PILATES INSTRUCTOR BIO

Passion and purpose is her driving force, the visionary and driver behind the Duo wheel. A Registered Nurse, Doula-in-training and Cancerian. Nurturer at the core. Knowledgeable, personable and empowering, Alex comes with a wealth of experience & a proactive approach to health.