Staying Active for Two: A Guide to Exercise During Pregnancy

Pregnancy is an amazing journey that brings about many changes to a woman’s body, both physically and emotionally.

While it’s important to prioritize your health and well-being during this time, staying active can be a key component of a healthy pregnancy.

Atlas Physio is here to support you on your incredible journey through pregnancy, and we are here to guide you through the benefits of exercise during pregnancy, safe exercise options, and the exercises to avoid.

Let’s get started!

The Benefits of Exercise During Pregnancy

Having a regular exercise routine during pregnancy can offer numerous advantages, such as helping you build and maintain physical fitness to support a smoother pregnancy, labor, and postpartum recovery.

It can also help you control weight gain, reduce the risk of gestational diabetes, and avoid pregnancy-related complications.

As far as your emotional health goes, regular exercise during pregnancy helps to release endorphins, which can help combat mood swings, anxiety, and stress. Staying active can also promote better sleep, making those restless nights a little more manageable.

What Kinds of Exercises Are Safe During Pregnancy?

When it comes to exercising during pregnancy, safety is paramount. You need to be careful about the exercises you do to avoid pushing yourself and causing injuries or complications.

Here are some safe exercise options to consider:

Prenatal Yoga: Prenatal yoga is a gentle exercise that can help improve flexibility, balance, and strength.
Low-Impact Aerobics: Low-impact aerobics, such as swimming or stationary cycling, are kind to your joints and help maintain cardiovascular fitness during your pregnancy.
Strength Training: Light to moderate strength training, with proper form and guidance, can help you build muscle and support your changing body.
Walking: Walking is a simple yet effective way to stay active and easy to do for most pregnant women.

Exercises to Avoid During Pregnancy

Of course, while many exercises are safe during pregnancy, some should be avoided to minimize risks:

High-Impact Activities: Activities like high-intensity interval training (HIIT) or contact sports pose a huge risk due to the potential for falls and injuries.
Exercises on Your Back: Lying on your back for extended periods after the first trimester can reduce blood flow to the uterus.
Heavy Weight Lifting: Avoid lifting heavy weights that could strain your body, particularly in the later stages of your pregnancy.

Can I Do Physiotherapy During Pregnancy?

Physiotherapy, under the guidance of experienced professionals, can be incredibly beneficial during pregnancy.

Physiotherapists can address concerns related to your center of gravity, posture, and any discomfort you may be experiencing.

Beyond pain relief, physiotherapists can also teach you valuable techniques for relaxation, breathing, and positioning, which can prove invaluable when the time comes to welcome your little one into the world.

Overall, they can also provide exercises and techniques to improve your overall physical well-being and help prepare you for labor and delivery!

Listen to Your Body and Consult with Professionals

As your pregnancy progresses, it’s essential to listen to your body. If an exercise becomes uncomfortable or painful, it’s crucial to modify or stop the activity.

Always consult with your obstetrician or gynecologist before starting any exercise program, and keep them updated on your progress and any concerns you may have.

Embrace Exercise During Pregnancy with Atlas Physio for a Healthier Journey

For personalized guidance and support during your pregnancy, don’t hesitate to reach out to Atlas Physio.

Our team of experienced professionals is here to answer your questions, address your concerns, and help you create a safe and effective exercise program.

Your well-being and the well-being of your baby are our top priorities!

Atlas Physiotherapy and Health