stay active when pregnant

How to stay active when you’re pregnant or after

Pregnancy and motherhood often creates a shakeup from your usual routine. When you’re pregnant or a new mum with a baby in tow, the last thing on your mind is probably hitting the gym. It’s a dilemma many mums and mums to be face. But here’s an incentive to stay active: Canadian guidelines for physical activity during pregnancy is at least 150 minutes (2.5 hours) per week of moderate intensity activity. Getting 2.5 hours of activity a week when you’re time poor seems daunting but it doesn’t have to be. In the past 15 years, these have been my go-to tips for mums and mums to be looking to stay active. 

1. Embrace Lunch Breaks

Whether you’re working from home or back at the office, lunch breaks are a great way to sneak in a walk or a fitness class. Look for a Physio led Pilates class designed specially for pregnant women or book in a strength session at your local gym with a trainer qualified in pre and postnatal exercise.  Get outside and go for a brisk walk while soaking up some vitamin D. 

2. Incidental Exercise Goes a Long Way

If lunch breaks aren’t a possibility, take more trips to top up your water, walk to your colleague instead of emailing them and take the stairs instead of the lift. It may not seem much but all the incidental exercise can really add up. 

3. Find Your Mum Tribe 

Nothing bonds people like pregnancy and motherhood and there are many fitness classes that bring mums and mums to be together. Whether it’s mum and bub Pilates, Pre-Natal yoga class or a group work-out with a qualified trainer who specialises in pre and postnatal fitness, group fitness is a great way to stay active and build your support network. 

Staying fit when you’re pregnant or a new mum can be challenging. Don’t forget to take it easy, listen to your body and remember that consistency is key.

About the author

Jen Dugard

Jen Dugard is the founder and creator of MumSafe™️ – the go-to website for mums to connect with Personal Trainers that are certified, experienced and partner with Women’s Health Physiotherapists so that you know you are in very safe hands.

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5 rounds of

  • 5 inch worms
  • 10 push ups
  • 10 squats
  • 30s – 1min plank
  • 30s – 1min bridge