If you’re questioning whether to keep working out while you’re pregnant, even with your belly growing, the answer is a definite yes!

 

Dr Dalene Barnard, a gynaecologist and obstetrician at Mediclinic Kloof, says regular exercise can boost your mood, ease back pain, reduce tiredness, and help you sleep better. Recent studies suggest it might also lower the risk of preeclampsia, a complication that can cause high blood pressure later in pregnancy.

And, if you’re still looking for a reason to keep moving, consider that exercise can also get your body ready for labour and delivery, which may help you recover more easily after giving birth, adds Dr Barnard.

However, there are some important guidelines to follow that will make exercising at this time both fun and safe for you and your baby.

Dr Barnard suggests that you should keep doing what you did before pregnancy, in terms of how hard you exercise. “If you weren’t active before you got pregnant, start slowly and increase your time and effort level gradually,” she explains. If you’re used to intense workouts like HIIT sessions or marathon training, you’ll need to adjust your routines. Your focus should now be on building strength to help you through the third trimester when you’ll likely feel tired again, and to prepare for labour. Warming up, cooling down, and staying hydrated are more important than ever.

Top tips for safe pregnancy workouts

  1. Walking: Easy, low-impact exercise, perfect for staying active in the third trimester.
  2. Swimming: Offers a full-body workout without stressing your joints.
  3. Prenatal yoga/Pilates: Enhances flexibility, relaxation, and strengthens your pelvic floor.
  4. Stationary cycling: Safe cardio workout that’s easy on your body.
  5. Strength training: Use light weights or resistance bands to ensure proper form and prevent injury.

Safety first

  1. Consult your doctor: Get professional advice before starting any routine.
  2. Stay hydrated: Drink water before, during, and after workouts.
  3. Listen to your body: Stop if you feel dizzy, short of breath, or in pain. Endurance decreases in the first trimester but improves in the second.
  4. Focus on core and pelvic floor: Strengthen these areas to help during pregnancy, labour, and recovery.
  5. Enjoy your exercise: ‘Happy hormones’ are good for both you and baby.

Anything to avoid?

  1. High-impact sports: e.g., Mountain biking and horseback riding.
  2. Heavy weightlifting: Puts strain on your body.
  3. Risky activities: e.g., Contact sports, amusement park rides.
  4. Lying on your back after 20 weeks: Can compress your blood vessels.
  5. Overheating: e.g., Hot tubs, saunas, or ‘hot’ yoga.