Is it Safe to Exercise During Pregnancy?

I think you know what we going to say but just in case… of course it is! In fact, regular physical activity during pregnancy offers a whole host of amazing benefits for you gorgeous pregnant mamas mind and body!  It will not only improve your mood and help you get better sleep but it has been proven to reduce pregnancy discomforts and help prepare your body for childbirth. 

Of course, it is essential to choose safe and appropriate activities and discussing this with your doctor or midwife is always a good idea before you start. Here are some of Lemonade’s best pregnancy exercises to get those endorphins flowing…

Pregnancy Yoga

• Benefits: Enhances flexibility and strength, promotes relaxation and better sleep, improves your posture, alleviates common discomfort in the hips and back and helps you with breathing techniques that are great for labour but also for combatting any pregnancy anxiety or worry.

• Safety Tips: Avoid poses that require lying flat on your back or twisting deeply. Always give your body and your baby the space they need to grow. Using props for support and to get comfy is always a good idea.

• Check out our latest pregnancy yoga videos on our YouTube channel for a short yoga hit that is guaranteed to leave you feeling great.

Walking

• Benefits:  It’s easy to do, requires no special equipment, and is gentle on your joints.

• Safety tips: Wear supportive shoes, avoid uneven surfaces, stay hydrated and take a snack for energy.

Swimming 

• Benefits: Provides a full-body workout without putting stress on the joints, helps reduce common pregnancy swelling, and relieves back pain.

• Safety Tips:  Avoid jumping or diving, and use a pool with a comfortable temperature.

Stationary cycling

• Benefits: Provides a good cardiovascular workout without the risk of falling.

• Safety Tips: Ensure the bike is properly adjusted to avoid strain on your back and knees. Take it at your own pace and drink plenty of water.

Pilates

• Benefits:   Strengthens core muscles, supports better posture, and reduces back pain.

• Safety Tips: Choose a prenatal Pilates class to ensure exercises are pregnancy-appropriate. Avoid exercises that involve lying on your back or stomach.

Low-impact aerobics

• Benefits:   Supports good cardiovascular health without excessive stress on the body.

• Safety Tips:   Avoid high-impact movements and jumping. Instead, focus on maintaining balance and proper form.

Strength training

• Benefits:  Helps build muscle strength, which can alleviate some pregnancy aches and pains and prepare the body for labour.

• Safety Tips:  Use lighter weights with more repetitions, avoid heavy lifting, and ensure proper form with the help of a pregnancy-trained instructor or personal trainer. Avoid exercises that strain your back or abdomen.

Kegel exercises

• Benefits: Strengthen and relaxes your pelvic floor muscles which can help during delivery and your postnatal recovery.

• Safety Tips: This should be done daily. Focus on the correct technique using your breath for the best results.

• Check out our ‘Let's Talk about the Pelvic Floor’ for a deeper dive into this VERY important topic and our pelvic floor yoga video on our YouTube channel.

Lemonade’s top tips for exercising safely throughout your pregnancy…

1.Consult your doctor: Before starting any exercise routine get the go-ahead from your doctor, especially if you have any pregnancy complications or health concerns.

2. Always stay hydrated:   Drink plenty of water before, during, and after exercise.

3. Avoid overheating: Exercise in a cool environment and wear breathable clothing that won’t make you hotter.

4. Always listen to your body:  Pay attention to how you feel. If you experience dizziness, shortness of breath, chest pain, or any other unusual symptoms, stop exercising and contact your doctor or midwife. Listen to your body and your energy levels every time you come to exercise. Do the movement that feels good for your body and your baby that day and leave anything that doesn’t.

5.  Let your yoga teacher or fitness instructor know you are pregnant:  make sure they are pregnancy trained so they can give you appropriate modifications should they need to.

7. Modify as needed:  As your pregnancy progresses, modify exercises to accommodate your changing body, growing baby and how your body is feeling. 

Enjoy moving your changing body throughout pregnancy. It will support all the physical changes going on and help to create space for your growing baby while also being a powerful tool in staying mentally and emotionally balanced through such a pivotal time in your life. 

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