Did you know it is recommended that women with an uncomplicated pregnancy exercise regularly?
Physical activity while you are pregnant has minimal risks. It is beneficial in maintaining fitness, can reduce the risk of
gestational diabetes and helps our psychological well-being also.
How much and what sort of exercise should you do?
A moderate intensity exercise program for at least 20-30min per day on most days, or every day of the week. You may need to modify some of your exercises as your pregnancy
progresses and your body continues to change shape (big belly and push ups aren’t easy!). Even if you haven’t been active before your pregnancy, you can start an exercise program with the help of a physio.
What if you have a complication during your pregnancy?
You can still take part in a modified exercise programme if you have been diagnosed with a complication by your obstetrician, midwife or GP. Consult with your physio and health care team to plan out what’s best for you and your baby!
Some 1st Trimester exercise suggestions for uncomplicated pregnancy.
Squats – stand with your feet shoulder width apart. Gently squat down
keeping your weight on your heels, not your toes.
Straighten back up to the start position.
Complete 8-10 reps, 3sets.
Rotation stretches – Start in an upright seated position. Take a deep
breath in. As you exhale, rotate to the left. Inhale as you come back to
the centre. Exhale and rotate to the right. Inhale as you come back to
the centre.
Complete 4-6 reps to each side, holding for 3seconds each side.
Here is a link for more information from the Australian Physiotherapy Association about exercising in your childhood year.
