Most pregnant women take their health seriously while there’s a growing baby on board. You stop drinking alcohol, make sure you’re eating plenty of nutritious foods, and continue exercising too.
Working out while pregnant is advised by most primary care physicians. However, it’s important that you adapt your exercise routine as your baby grows to ensure you stay safe while moving.
You might be wondering how much exercise you can do, and what types of movement are safe while pregnant.
In this article, we’ll share the dos and don’ts of working out while pregnant.
Do: Work out regularly while pregnant
Unless you’ve been told otherwise by your doctor, it is perfectly safe to exercise regularly, if not every day, while pregnant. It’s recommended that you work out for around 30 minutes each day doing a low impact activity.
That could be something as simple as a stroll around your neighbourhood, some gentle yoga, a light swim, or by lifting low impact weights.
Don’t: Train too hard or use heavy weights
Training for a marathon or using heavy weights is not recommended while pregnant, especially around your third trimester.
Weight lifting puts a lot of stress on tendons, ligaments and bones. And because your hormones during pregnancy make your ligaments and tendons more malleable, you could be at higher risk of injury if you lift heavy weights while pregnant.
Do: Wear a belly band while working out
Wearing a belly band while working out is a great way to support your growing belly throughout your pregnancy. A belly band (like our 3 in 1 original belly band) provides added comfort and support while you work out, no matter how far along you are in your pregnancy.
Plus there’s another benefit too, belly bands can help to keep your workout clothing in place so your tummy is not exposed while you’re exercising.
Don’t: Lie on your back while exercising
This is okay during your first trimester, but once you’re about halfway through your pregnancy, it’s important not to lie on your back while working out. This can place too much stress on your spine and can be risky. While many women claim that this one is just a myth, why risk it? Better to be safe than sorry!
Do: Drink more water than usual
Staying hydrated is important for everyone, but especially so when you're pregnant and working out. During pregnancy, your body naturally needs more water than usual to stay hydrated, and if you’re exercising as well, staying hydrated is especially important.
Don’t: Overdo it at the gym
If your heart rate is too high, you are working out too hard while pregnant. While everyone’s optimal heart rate is slightly different, the important thing to remember is that if you can’t hold a conversation while you’re working out, you’re probably overdoing it.
Keep your heart rate elevated but not too high, and be sure to keep an eye on your body temperature too. Always stick to working out in air-conditioned environments.
Don’t: Play contact sports
Contact sports like basketball and the like are a definite exercise no-no while pregnant. As your belly grows your center of gravity changes, making you a little more wobbly than usual. And if you’re playing a high contact sport like basketball, you could be more prone to falling and injuring yourself or your baby when pregnant.
A belly band can support you when working out while pregnant
Wearing one of our belly bands during the later stages of your pregnancy can make it easier and more comfortable to exercise, especially when it comes to activities such as running or walking.
Belly bands also reduce the risk of injury while exercising, by shifting your center of gravity and providing more stability for your pelvis.
Our original 3 in 1 belly band is made by mums, for mums! We are the leading manufacturer of maternity belly bands, designed for real Australian body sizes. Safe and comfortable for mums to wear during pregnancy, postpartum and c-section recovery.
It’s like having a second pair of hands hold up and gently cradle your baby bump. Easing back and pelvic pain, and reducing the risk of abdominal muscle separation. Recommended for use after Vaginal and Cesarean delivery, to assist the uterus to return to its normal size sooner, protect the c-section incision, exercise support and more.
Check out our best selling belly bands here.