Staying active during pregnancy isn’t just good for you—it’s also beneficial for your baby. At Perpetua Fitness, we understand the importance of maintaining a healthy lifestyle while expecting, and we're here to guide you through safe exercises that you can incorporate into your routine.

Why Exercise During Pregnancy?

Exercise during pregnancy can help you manage your weight, improve circulation, boost your mood, and enhance your sleep. It also prepares you for childbirth by strengthening muscles and building endurance. This is especially important as your body adapts to its changing shape and increased weight.

Safe Exercises to Consider

• Walking: Simple, safe, and easy to fit into your schedule, walking keeps you fit without jarring your knees and ankles. It’s also a great activity to start with if you’re new to exercise.
• Swimming and Water Workouts: Water exercises are excellent because they involve no impact, the water supports your weight, and the resistance from the water helps keep your heart rate up. 
• Spinning: Helps to raise your heart rate while minimising stress on your joints. It’s safer than riding a conventional bicycle, especially as your belly grows.
• Yoga and Pilates: Both activities focus on flexibility, strength, and breathing. Prenatal classes can help you maintain tone and strength during pregnancy. Just be sure to avoid poses that involve lying on your back after the first trimester.
• Strength Training: If done correctly, strength training can be safe during pregnancy. Avoid heavy weights or routines where you lie flat on your back. Focus on maintaining tone rather than building muscle.

Exercises to Avoid

Certain activities can be risky during pregnancy. These include any exercise that may cause you to fall (like skiing and horseback riding) or activities that involve sudden changes in direction. High-altitude exercises, and contact sports should also be avoided.

General Exercise Tips

• Listen to Your Body: Always consult with your healthcare provider before starting any new exercise routine. Stop exercising if you feel dizzy, short of breath, or any discomfort.
• Stay Hydrated: Drink plenty of water before, during, and after exercising to avoid dehydration.
• Wear the Right Clothes: Choose loose-fitting, comfortable clothes and a good support bra to help with your changing body.

At Perpetua Fitness, we are dedicated to supporting you throughout your pregnancy journey. Our experienced coaches, including our CPPC Certified Pre & Post Natal Coach, are here to ensure you have a safe and enjoyable workout experience tailored to your pregnancy needs.

To learn more about our prenatal and postnatal fitness programs, contact our specialist, Loz, for a consultation that can help you stay healthy, happy, and active throughout your pregnancy.