So, you are growing a human, you are amazing!
While your body’s doing some truly magical (and rather exhausting) things, exercise might be the last thing on your mind. But here’s the kicker, moving that beautiful bump actually helps you feel more human, not less.
The latest advice? Aim for 150 minutes of moderate activity a week. That’s just 30 minutes a day, five times a week – or, let’s be honest, 10 minutes here and there when your bladder isn’t being used as a trampoline. Brisk walking, antenatal yoga or pilates, swimming (a.k.a. floating and pretending you are weightless again) and strength training are all great.
Studies show that strength workouts during pregnancy actually reduce pain, fatigue and the “my-back-hates-me” moments. Just ensure to exercise with good posture and, if you need assistance, see a pelvic health physiotherapist or a fitness professional who is trained in antenatal exercise.
You do not have to run marathons (unless that is your thing, in which case, keep doing it as comfort allows and keep checking in with your gynae).
Even gentle stretching or dancing around the kitchen counts.
Don’t forget to add in some exercises to isolate and relax your pelvic floor muscles. A pelvic floor physiotherapist is super helpful in assisting with these and preparing you for labour. The key is to listen to your body. If it causes pain or discomfort, stop!
Avoid the obvious danger zones, such as contact sports, hot yoga, skydiving (seriously) and exercises that leave you lying flat on your back past 20 weeks. And always chat with your healthcare provider before switching things up.
Remember: you are not training for the Olympics. You are training for childbirth, which, let’s face it, is the ultimate endurance event. There is a reason it is called labour! So lace up (or slip on, because tying laces is a whole workout) and bump it up. You have got this!