Yes, it is safe and actually recommended to practice daily exercises when pregnant. Indeed, it won't harm your baby but will improve your posture, reduce backache and fatigue. Pregnancy workouts can even prevent some complications such as pre-eclampsia and help have a shorter labour, increasing your chances of giving birth vaginally and get back into shape after the birth.
Most of exercises are safe to practice during pregnancy as long as you do not overdo it. Walking, swimming, cycling, pilates, pregnancy yoga are some of the best ones. They will get your heart pumping while keeping you supple and help manage your weight gain.
It is safe to practice most, if not all of the week days. A session of 30 mins is ideal because long enough to be effective and short enough to be safe. You can also do three 10 minute sessions if you feel like it's more convenient.
What to avoid during pregnancy?
If you can do almost every sport during your pregnancy, some become more dangerous as your bump is growing. During late pregnancy, it is advised to avoid contact sports such as ball games. Activities where falling is easy can be dangerous as well like skiing and horse riding. Also, it is recommended to not bounce while stretching, avoid waist-twisting movement while standing and exercises in hot, humid weather. And the most important thing: breathe properly during pregnancy workouts.
If you feel any of these symptoms, you should stop your sport session: chest, leg or stomach pain, dizziness or feeling faint, shortness of breath, vaginal bleeding or contractions. Listen to your body while exercising is the best way to keep your baby safe.
Finally, some specific situations may put you at risk if you practice sports. If you have a medical problem such as asthma, heart disease or diabetes, you should avoid exercising. Sports can also be harmful if you have a pregnancy related condition such as a low placenta, threatened or recurrent miscarriage, previous premature births or history of early labour.
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