Most prenatal fitness regimes recommend at least 30 minutes of physical activity each day, which should include:
- aerobic endurance exercises
- strength exercises
- flexibility exercises.
When engaging in physical activities while pregnant, your heart rate is very important, as the foetus can suffer from a lack of oxygen (hypoxia) if your heart rate is too high. If you can speak normally while doing an exercise, then the activity is suitable.
Also keep in mind that you should not overdo the intensity and frequency of exercises. Set realistic goals for yourself, based on how active you were before you were pregnant.
We also recommend that you avoid activities that could cause you to lose your balance; when doing certain exercises, make sure you always have something to lean on (a chair, a wall).
Your workout should include exercises for the pelvic floor muscles, as these muscles bear the brunt of the burden during pregnancy and birth; if they are overworked, you could experience urinary incontinence after giving birth.
Select an aerobic activity based on your own interests and preferences. A range of strength and flexibility exercises that we recommend to every pregnant woman are presented below.