5 Considerations for Exercising during Pregnancy

Kath Baquie from FitNest Mama 

 As a mum of 3 and physiotherapist working in women’s health, I understand that growing and birthing babies is a beautiful yet sometimes overwhelming experience.  During pregnancy and beyond, we undergo numerous changes and many women experience aches and pains they didn’t have before.

In this episode, I share my top 5 tips on things to consider when approaching exercise during pregnancy.  From tiredness to morning sickness, back pain and swelling, it can be more challenging to exercise while growing a baby.  I share some practical ways you can approach exercise in the best and safest way possible.

I discuss an overview of pelvic floor and abdominal exercises, tips on lifting, managing the demands of a toddler while pregnant and recommendations on the types of exercises to pursue.  If you have any specific questions regarding this topic or anything to do with pregnancy, birth and the postpartum period, please drop me a line.  It’s my joy to help mothers experience a happy and healthy pregnancy.

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Links:

Free Online Class: https://www.fitnestmama.com/free

Website: https://www.fitnestmama.com/

Instagram: @fitnestmama

RANZCOG website: https://ranzcog.edu.au/womens-health/patient-information-guides 

Some Topics That We Cover:

[3:52] Let's get started with the pelvic floor! According to the Continence Foundation of Australia, 1 in 3 women who have had a baby wet themselves, and 1 in 2 women will have a prolapse.  The exciting thing is, pelvic floor muscle exercises can help!
[9:52] Avoid super heavy lifting.  Heavy weight training may jeopardise your pelvic health if you are needing to hold your breath, grunt, or strain downwards through your pelvic floor.  This will look different for different people.

[10:55] What do I do about lifting up my toddler? We cover some strategies to manage how regularly you're having to lift up your toddler while pregnant

[14:55] Adapt high impact exercise such as running.  We cover some different considerations if you choose to continue to run during pregnancy.

[18:45] Be careful what sort of core exercise you do. Not all core exercises are equal.  We cover diastasis recti, and some considerations when it comes to workouts which involve sit-ups and planks during pregnancy.

[20:55] Medical clearance prior to exercising during pregnancy.