Pregnancy doesn’t mean putting your feet up for nine months – unless you really need to! Moving your body while growing a baby can boost energy, reduce aches, and even help with labour and recovery.
The Benefits Are Massive:
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Boosts mood and reduces stress
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Helps manage pregnancy weight gain
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Reduces back pain and swelling
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Can shorten labour and improve recovery
How Much Is Enough?
Experts recommend around 30 minutes a day, 5 days a week of moderate exercise. That could be walking, yoga, light strength work, swimming, or even dancing around the living room. Just aim to be able to hold a conversation while moving – no huffing and puffing!
Safe Moves:
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Walking
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Prenatal yoga or Pilates
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Swimming or aqua aerobics
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Bodyweight squats, lunges and gentle stretching
If you’re already active, you can usually keep going – just dial it down a notch and listen to your body.
Watch Outs:
Avoid anything with:
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Risk of falling (think skiing or high-contact sports)
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Lying flat on your back after the first trimester
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Overheating – keep cool and hydrated
Real Talk:
Some days you’ll feel like a goddess, others you’ll just want to nap – and that’s fine. The goal isn’t smashing PBs – it’s moving your body in a way that feels good and supports bub. Even a 10-minute stroll counts.
Sources:
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ACOG (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Link
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Barakat, R. et al. (2018). Exercise during pregnancy. A narrative review asking: what do we know?. British Journal of Sports Medicine.
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Mottola, M.F. & Artal, R. (2016). Fetal response to exercise in pregnancy. Clinical Obstetrics and Gynecology.
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da Silva, S.G. et al. (2017). Physical activity during pregnancy: recommendations and assessment tools. Revista Brasileira de Ginecologia e Obstetrícia.