Before you start your exercise regime; even if you have exercised previously – you must see your obstetrician or health care professional to obtain clearance.
DO:1. Do Listen To Your Body
Only exercise to 70% of your maximum heart rate (220 minus your age x 0.7) and no more! If you cannot speak while exercising then slow down. If you are breathless then this is a sign that you and your baby are not getting the oxygen you need. Monitor your heart rate regularly during exercise, particularly during your first trimester, as the baby is in a critical stage for growth and development.
2. Do Warm Up/Cool Down
Increase the time you spend doing your warm up and cool down. Aim for between 5 to 10 minutes at the start and end of each session.
3. Do Low to Moderate Aerobic Activity and Strength Training
Aim for low impact activities such as walking, swimming, aqua aerobics and stationary cycling which use large muscle groups. Ensure you limit cardiovascular training to a maximum of 30 minutes. This can be all at once (30 minute walk) or can be broken up into 2 x 15 minute bursts or 3 x 10 minute bursts. Strength training within the same session can be a useful way of breaking up cardiovascular training.
4. Do Low to Moderate Resistance Training
Machine and/or cable weights are preferable to free weights. Due to the increase in relaxing and other hormones, your centre of gravity will be changing and your joints will become looser. Repetitions should be kept within the 12 to 15 range. Speak to a trained professional regarding resistance training as some exercises are not suitable during pregnancy.
5. Do Exercise Most Days of the Week
Performing exercises regularly over the period of a week is great, but avoid overdoing things and ensure you are getting regular breaks and plenty of rest. Ensure you only exercise once per day, no multiple sessions, other than for short bursts of cardiovascular training (see 3. above) and be aware of how you are feeling to avoid potential fatigue.
6. Do Hydrate and Take Regular Breaks
Drink 1 Litre of water per day for every 25 kgs of body weight and ensure you are consuming water before, during and after your workout.
Woman gives birth after running marathon
Top 5 exercises to do during pregnancy
DON'T:1. Don't Perform Risky Exercises
If there is a risk of falling or potential injury it is best to avoid the activity, it's just not worth it! Examples include: snow skiing, snowboarding, surfing, water skiing, jet skiing, horse riding etc.2. Don't Stress the Joints
Activities such as running, jumping, boxing and tennis can place excessive stress on joints.3. Don't Participate in Supine Exercises
Supine exercises (that is lying down with your face up after 16 weeks results in a decreased blood flow). Use an incline bench up until 28 weeks for any resistance work that requires this, then train seated on a fit ball or a bench.4. Don't Perform Crunches or Excessive Abdominal Work
This increases the chance of a split / separation in the rectus abdominus muscle.5. Don't Perform Exercises that Jerk, Jolt or Twist Your Body
These movements put additional stress on joints that are already overloaded during pregnancy.
6. Don't Hold Your Breath While TrainingJoin Springday "My Bump Trimester 1, 2, 3" and "New Mummy" exercise programs can be done in the comfort of your home, the park or gym. Each program gives you the right mix of strength, stretch and cardio.