Congratulations on your impending arrival!
Exercising during Pregnancy - What You Need to Know
The human body is utterly amazing and does incredible things when it is growing a new human.
And while every expectant parent experiences pregnancy in their own unique way, there are some basic guidelines you can follow to stay fit and healthy for the duration of your pregnancy.
The good news is that exercising throughout your pregnancy will help you minimise excessive weight gain, prepare your body to bear additional weight, get you in good shape for childbirth, help regulate your moods and improve the quality of your sleep. Physical activity during pregnancy is also thought to reduce the risk of gestational diabetes and pre-eclampsia. All the more reason to stay active!
In the first trimester of your pregnancy, you may experience morning sickness, feel more tired than usual, have cravings for certain (sometimes unusual) foods, and experience mood swings. Eating smaller meals during the first twelve weeks can help if you are experiencing heartburn, bloating or an upset stomach.
The first trimester is the ideal time to introduce or maintain regular, low-impact exercise. Just 30 minutes a few times a week is enough to reap the benefits. Walking on a treadmill or cycling on a stationary bike are particularly good options, as you can adjust the intensity to suit your fitness level. Exercising with indoor fitness equipment is also a safer option than risking a trip or fall by walking or riding outdoors.
During the second trimester, your baby bump will grow steadily. This may affect your balance and coordination as your centre of gravity shifts. Your blood pressure will also change from the fourth month, so rapid movements may make you dizzy.
Staying active through the second trimester can help to reduce backache, avoid constipation, maintain your sleep quality, and help keep your energy levels up. 30 minutes of moderate exercise per day is ideal, but whatever you can manage will be of benefit.
The third trimester is when things start to get serious! This is often when “baby brain” sets in, and you may start to feel uncomfortable as the baby grows and starts to compress your internal organs. You also may find it harder to breathe as the baby places pressure on your lungs.
It is fine to reduce the duration and intensity of your workouts during this time. Continued regular exercise will help prepare your body for the impending birth, but you may like to exercise in shorter bursts of 15 to 20 minutes a couple of times a day.
If you were not active before becoming pregnant, it is advisable to start very slowly and gradually increase the amount of exercise you do. If you were regularly exercising prior to your pregnancy, you may need to reduce the duration and intensity of your workouts. Please check with your healthcare providers to confirm the right type and level of exercise based on your specific circumstances.
BeFit Hire offers a broad range of home fitness equipment for hire including treadmills, manual and programmable cross-trainers, upright and recumbent exercise bikes, rowing machines. Please get in touch to discuss hiring the right equipment to keep you active during your pregnancy.
Operating for more than 50 years, BeFit Hire is a family business offering the highest standard of customer service, with free metro delivery available to most of metro Adelaide and Melbourne for most, hire periods.
Every single piece of BeFit Hire equipment is tested, cleaned and disinfected prior to delivery. We also have contactless delivery available if you are in voluntary or medically directed self-isolation or quarantine. Please get in touch with your local agent today.
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