Not sure how pregnancy affects your exercise regime? We’ve got the answers.
When pregnant, the hormone relaxin loosens your ligaments, which could increase the risk of joint injuries. When you progress through your pregnancy, your body’s centre of gravity moves, which can alter balance and co-ordination. So take extra care on things where you need to balance.
When you are pregnant, your resting heart rate increases, so rather than using a heart rate monitor, another method to work out the intensity of your workout is use the Rate of Perceived Exertion (RPE). You want to be able to have a conversation with someone, you don’t want to be too red in the face, and you don’t want to push yourself as hard as you would if you weren’t pregnant.
In the second trimester, your blood pressure drops, so it is important to avoid rapid changes of position – from lying to standing, and vice versa – so as not to experience dizzy spells.
There are a number of activities you CAN do whilst pregnant. They include:
- Pelvic Floors are SO important before, during and after pregnancy
- Pregnancy friendly classes – Check out my online Exercising Safely while Pregnant Program – Pregnant Mum, Fit Mum www.amandaferguson.com.au
- Pregnancy Yoga – make sure they are pre/post natal qualified.
- Pregnancy Pilates – make sure they are pre/post natal qualified.
- Water aerobics
- Stationery bike – outdoor bikes should be OK before 5 months – but that will depend on your balance
- Running – some pregnant women find running ok, especially if they did a lot of running before falling pregnant, this is the same with weight training. But again, listen to your body and consult a professional if you have any questions, especially in relation to strength/weight training.