Step Four
Physical Activity in Pregnancy
Every pregnancy is different and so you should ask for the advice of your doctor or midwife regarding safe physical activity for your pregnancy. The following advice is intended for women who have a low-risk pregnancy.
The general rule is that you can continue to exercise as you did before you became pregnant. This means that if you were a sports women before pregnancy you are likely safe to continue with a higher level of exercise intensity, but that if you were more sedentary before pregnancy you should not commence a vigorous exercise regime.
In general, aim to do at least 30 minutes of moderate intensity activity five or more days a week. Good examples of physical activity include: brisk walking, stair climbing and swimming (or as advised by your doctor, midwife or physiotherapist).
The ‘talk test’ is a simple way to estimate intensity. As a guide, if you were to walk along talking (gossiping!) to a friend you should be able to hold a conversation but not sing.
It is hard to not gain too much weight if you are not doing any physical activity - eating well is only one part of the equation, physical activity is equally as important.
G E N E R A L T I P S
If you experience pain, bleeding or your baby stops moving, stop exercising and immediately check with your midwife or doctor.
During the first trimester, low energy levels could increase your risk of injury during exercise. Make sure you get enough sleep and don’t expect your body to perform at its usual level.
A gradual 10-minute cool down after vigorous activity helps maintain adequate blood flow to your baby.
Drink plenty of extra fluids before, during and after an exercise session.
Wear a supportive sports bra.
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