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Pregnancy

Exercising while pregnant

Pregnant woman exercising

This article may help answer:

Is it safe to exercise while pregnant?

Which exercises should I do while pregnant?

How do I start exercising while pregnant?

How long can I carry on exercising during pregnancy?

Do you want a treatment that can help give you an energy boost, improve your mood, ease back pain, constipation, bloating and swelling, and also assists with sleep? 

No, it’s not a wonder drug. The simple truth is that 30 minutes of moderate-intensity exercise on most days can help achieve  all those things. Plus, it will improve your muscle tone and help set you up to get back to your pre-pregnancy weight after your baby is born.

Find out more:

    Is exercising while pregnant safe?

    Although gymnastics, heavy weights and skiing are out for a while, it is usually safe to keep active throughout your pregnancy. All the same, it is best to ask your doctor before you get going.

    Don’t overdo it and listen to your body. Take a break if you are not feeling well or have a fever. It is fine to miss a day or two if you just don’t feel up to it.
    Stop exercising and speak to you doctor if you feel faint or unwell during or after exercising or experience vaginal bleeding, fluid leakage, pain, difficulty walking or abdominal cramps.

    Set up a routine?

    Aim for at least 30 minutes of exercise on most, if not all, days of the week. You may find it easier to stick to your plan if you set up a routine. An exercise buddy could help to keep you motivated. Otherwise, why not try an app to track your progress.

    Which exercises to choose

    Swimming can be a great way to exercise while pregnant. You will feel wonderfully light in the water as your buoyancy takes pressure off your belly, joints and spine. Many public pools have a walking lane, which is ideal, as is low-intensity water aerobics.

    Pregnant Woman Exercising in Pool

    Walking is another popular choice as it’s convenient, free and relaxing. You know you are doing it just right if you have enough breath in reserve to chat with your exercise buddy, but not quite enough to sing your favourite song out loud. Other options include guided Pilates or yoga. Take care not to lie on your back as the weight of your baby can slow the return of blood to your heart. Your instructor will be able to help you modify the exercises for pregnancy. Prevent boredom from setting in by mixing it up, with different exercises on different days.

    How to start

    If you’re not used to exercising but have been cleared by your doctor, try starting with low-intensity swimming or walking. Aim for 30 minutes a day, but maybe break it up – 15 minutes in the morning and 15 minutes in the afternoon.
    Don’t do too much. You should not build up a heavy sweat or become so breathless that you can’t talk normally.

    Don’t forget your pelvic floor

    As your pregnancy progresses, your pelvic floor muscles will be under strain so it’s important to do some exercises to support them. Ask your doctor or physiotherapist to explain what to do or see here for a guide.

    You’ve read advice on:

    What to eat when pregnant

    What foods to avoid when pregnancy

    Food safety during pregnancy

    See the pregnancy checklist

    Read more on:

    Pregnancy body: changes and challenges 

    Diet during pregnancy 

    How do vitamins benefit your baby? 

    Stress during pregnancy 

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    Always read the label. Follow the directions for use. Vitamin and mineral supplements are not a substitute for a balanced diet. If you have a baby with a neural tube defect/Spina Bifida, seek specific medical advice. If symptoms persist, see your healthcare professional. Elevit Preconception & Pregnancy Multivitamin contains (per tablet) 800 mcg folic acid, 60 mg iron, 220 mg iodine plus a range of other beneficial vitamins and minerals - For full active ingredients, see the label. If you have any pre-existing conditions, or are on any medications always talk to your healthcare professional before use. Bayer New Zealand Ltd., Auckland.