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Tips on Exercise during Pregnancy

  • 2015-02-20
  • 40 comments
  • 2 minute read
  • Shan

Exercise is important during pregnancy and many of us forget that. At first, I was scared to do any exercise but after dealing with lack of energy and short breath, I decided to take some classes with a private instructor. It changed my perspective on exercise during pregnancy. After working out, I felt like I had so much more energy and I could carry the weight of a big baby around. I could walk up stairs without stopping and visit an expo without sitting. This was a big deal for me! My pregnancy turned out to be amazing and my recovery was a breeze!

Before you consider exercising, make sure you speak to your doctor to find out if its okay. I found some simple exercises that you can do during pregnancy to help you stay fit.

exercise during pregnancy

1. Strength Workout

You can do a basic workout with dumbbells to strengthen your upper body. Remember not push yourself too much.

Sportive pregnant girl

An example of a workout:

Shoulder Press

You can stand or sit during this exercise. Holding a weight in each hand, slightly bend your arms at the elbows and hold your hands above your shoulders. Then, while breathing out, slowly lift your arms toward the sky until they are straight. Repeat around 30 times. Source: www.pregnancy.familyeducation.com

2. Walking

You can walk throughout your pregnancy and it’s one of the best types of cardiovascular exercises to do to prepare for your baby.

3. Kegels

Sit on an exercise ball and do some belly breathing. Inhale, letting your belly rise, and exhale to let it fall. Let the length of your inhale match the length of your exhale for five or so breaths and on your next exhale, tighten the muscles surrounding your vagina. Relax your shoulders, face, and neck, so that only your pelvic floor muscles are tight. Hold for the count of five then release. Source: www.babble.com

Pregnant woman excercises with gymnastic ball

4. Swimming

Fitness experts say swimming is one of the safest exercise during pregnancy.

5. Yoga

During pregnancy, parts of your body start aching. Stretching can help pregnancy pains and yoga can help you relax.

photo set of pregnant woman doing exercisesIt’s important to follow a healthy lifestyle during pregnancy. Even if you exercise throughout your pregnancy, you are most likely to develop stretch marks.

Did you know up to 90% of pregnant women develop stretch marks during pregnancy?

Bio-Oil is the number one scar and stretch mark product in 21 countries, including South Africa, where it is the product most recommended by gynaecologists and midwives for stretch marks. It also works wonders on Caesarean scars, dehydrated, itchy skin, and pigmentation caused by hormonal fluctuations during pregnancy.

WIN! I got a gorgeous Bio-Oil baby hamper worth R1,000 to give-away.

2015 Bio-Oil baby hamper

PRIZE DETAILS

  • Wicker basket
  • 3 bottles of Bio-Oil (60ml, 125ml and 200ml)
  • Hooded baby bath towel
  • Fabric building blocks and bunny rabbit
  • Muslin blanket
  • Bio-Oil’s Tips for Moms from Moms booklet
  • Bio-Oil’s Guide to Pregnancy Stretch Marks

Please note this competition is opened to South Africans Only.

a Rafflecopter giveaway

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Shan

Hi, I'm Shan. I'm an entrepreneur and a sucker for good adventures. I was listed in Forbes Africa 30 under 30 2019 and just recently launched my start-up – MomSays.

40 comments
  1. Claudz says:
    2015-02-20 at 17:10

    Great tips and a lovely giveaway

    Reply
  2. Esda says:
    2015-02-21 at 02:43

    Im not big excersize freak,just doing normal things and eating healthy

    Reply
  3. Carolyn Augustus says:
    2015-02-21 at 09:36

    Wish I knew all this when I was pregnant

    Reply
  4. Lizelle Van Rooyen says:
    2015-02-21 at 20:54

    Would love this awesome hamper

    Reply
  5. Christine Cox says:
    2015-02-21 at 21:59

    I loved to swim when I was pregnant. Not to mention it was such a hot summer!!’

    Reply
  6. Bertha says:
    2015-02-22 at 04:44

    Loved walking with hubby

    Reply
  7. Carey Taylor says:
    2015-02-22 at 15:04

    Hi there 🙂 I have been thoroughly enjoying swimming throughout my pregnancy. Being 34 weeks now and having some seriously warm summer days, I’m enjoying it even more!

    Reply
  8. Amoré Sameera Jooste says:
    2015-02-22 at 15:30

    Bio-Oil is the best ever!

    Reply
  9. anusha naidoo says:
    2015-02-22 at 16:06

    FANTASTIC PRIZE. WILL BE WELL USED AND APPRECIATED. EATING HEALTHY MEALS AND WALKS ON THE BEACH DURING PREGNANCY.

    Reply
  10. Maureen Cordier says:
    2015-02-22 at 17:47

    Would love to win this hamper for someone very dear to me who could’nt affort it <3

    Reply
  11. Zulpha Cassiem says:
    2015-02-22 at 21:11

    Lovely tips! Would love to win this amazing hamper 😀

    Reply
  12. nadia says:
    2015-02-22 at 21:28

    Wow amazing tips 🙂 would love to win this awesome hamper

    Reply
  13. Lezanne says:
    2015-02-22 at 21:31

    Would love to win this hamper!!

    Reply
  14. nalini naidoo says:
    2015-02-22 at 21:39

    Awesum prize and thanks for the lovely tips would love to win this hamper

    Reply
  15. nalini naidoo says:
    2015-02-22 at 21:54

    Hi thanks for the very informative tips really love it and thank you for this awesum prize would love to win liked and shared

    Reply
  16. Heather says:
    2015-02-22 at 22:12

    Great tips and I like the stuff in the hamper too. 🙂

    Reply
  17. Aysha. Motala says:
    2015-02-22 at 22:40

    Great hamper! love bio oil. It’s scent and how my skin feels.

    I am starting to get backache and finding a position to sleep is difficult. Looking forward to the stretching exercises. Thank you!

    Reply
  18. Yashmitha Padayachee says:
    2015-02-22 at 23:03

    I did a lot of walking whike preggy, and it helped keep me fit. As mentioned on fb, I am eager to use bio oil not only on my stretch marks but also k recent operation scars.

    Reply
  19. Shakira says:
    2015-02-22 at 23:55

    Tried to exercise but I was too sick.. Was hospitalized due to having hyperemesis.

    Reply
  20. Teresa says:
    2015-02-23 at 00:56

    Would love to win this prize

    Reply
  21. Anel says:
    2015-02-23 at 07:24

    I love swimming! This will definitively be my exercise choice!

    Reply
  22. Lizelle Wait says:
    2015-02-23 at 08:45

    awesome tips fingers crossed

    Reply
  23. timrex777 says:
    2015-02-23 at 08:53

    I would really like to WIN this for a friend. And surprise her with it.. Awesome tips for preggie mommies to be.. 🙂

    Reply
  24. Mev McCarthy (@TannieVetkoek) says:
    2015-02-23 at 09:13

    I will exercise all through my surrogate’s pregnancy 🙂 But seriously though, our surrogate mom will be keeping her exercise regime during our pregnancy and only alter if the dr recommends.

    Reply
  25. Natasha Pleass says:
    2015-02-23 at 09:28

    Will definitely be trying sone of that yoga and swimming in this heat is a must thank you for lively tips and bio oil is a must for all pregnant ladies.

    Reply
  26. Neo Masilo says:
    2015-02-23 at 12:25

    At 23 weeks and I’m only going pregnancy shopping this week, would be amazing to win this hamper. It’s would do wonders for my skin. Yoga has been great, it dies wonders for my energy levels and keeping my body fit.

    Reply
  27. stephanie graves videira says:
    2015-02-23 at 14:00

    No i didnt do any, but i was very active at work if that counts 😉

    Reply
  28. Tina Pieterse says:
    2015-02-23 at 14:05

    No I didn’t excerise at all except for walking and cleaning like a crazy person

    Reply
  29. olivia says:
    2015-02-23 at 20:06

    Great tips… glad I saw this

    Reply
  30. rehana seedat says:
    2015-02-23 at 20:10

    I did a lot of walking. Also loved dancing, Swimming – because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits, and allows expectant women to feel weightless despite the extra pounds of pregnancy and some Low-impact aerobics.

    Reply
  31. chernay MILLICAN says:
    2015-02-23 at 21:51

    Great read! Lovely tip!! Stunning give away

    Reply
  32. Tara Parker says:
    2015-02-23 at 22:23

    My sister is pregnant and we go for brisk walks along the promenade as she lives on the beach front 🙂

    Reply
  33. Este says:
    2015-02-24 at 00:03

    Walking

    Reply
  34. Megan Hartwig says:
    2015-02-25 at 14:45

    Very interesting blog post! I did exercise in my pregnancy and I did a lot of walking. I shared this giveaway on Twitter (@flutterbymegs). Fingers crossed 😉

    Reply
  35. Anne says:
    2015-02-25 at 23:12

    Light walking on the treadmill and cycling for a few minutes

    Reply
  36. Teresa Ekland says:
    2015-02-26 at 16:50

    Great blog – I would love to win this

    Reply
  37. Teresa ekland says:
    2015-02-28 at 01:15

    bio oil is amazing stuff – would love to win this

    Reply
  38. Tammy Perry says:
    2015-02-28 at 14:42

    I exercised 2-3 times
    Per week at gym during pregnancy and I found it helped heaps! Not just with general well being but recovery after birth as well! I did cycling, walking and light weights!

    Reply
  39. Cathy Badenhorst says:
    2015-03-03 at 23:48

    kegels and walking

    Reply
  40. Lezanne Swanepoel says:
    2015-03-05 at 15:25

    I did lots of walking and stretching exercises. Would love to win this stunning hamper!! xxx

    Reply

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