All the extra mass from the baby requires extra strength, so staying fit is incredibly vital to an expecting mother. But we know exercising during pregnancy is difficult, and that’s why we’re here to help!
Keeping fit during pregnancy isn’t all that difficult, really.
Before I got pregnant with my second child, I had been going to the gym for about 18 months trying to get back in shape from my first baby. I wouldn’t say i was a gym nut (far from it actually, hah!) but I aimed to workout for at least three to four times a week – even if it’s just a leisurely swim.
My trouble was always food, and while i considered myself to be working well in the gym, I couldn’t quite stick it out in the kitchen, so I never really got anywhere with my goals. That’s how I discovered how superfoods really helped me.
Que 2nd pregnancy, a little heavier than I was first time round and with a little less time to do anything about it. Panic mode set in after my first visit to the OB! I needed an exercise that would keep me trim and one that would hold my attention.
I found an exercise that did both – a treadmill hike. I’ll admit, I first got the idea watching an episode of Keeping Up With The Kardashians. They would gather like a pack of wolves to make their way up a hill, reaching the top to find themselves at the centre of a stunning sunset over LA. I thought, yeah, this was the one.
I settled for a treadmill and let my imagination do the rest. Oh, did I mention the benefits to your bum? Probably the only part of your body you can happily shape to your advantage while pregnant.
This is the workout I did, adapted from a 20-minute walking treadmill workout**I found from googling like crazy. I started it after my 3-month check up and gradually built up the time, eventually going for approx 45 mins-60 mins, 3 times a week, during my 2nd trimester. I then slowly decreased the intensity and time during the last 6 weeks of my pregnancy.
| 3:00-5:00 | 3.3 | 4 | |
| 5:00-8:00 | 3.5 | 6 | |
| 8:00-10:00 | 4 | 9 | |
| 10:0-12:00 | 3.5 | 10 | |
| 12:00-13:00 | 3.3 | 12 | |
| 13:00-14:00 | 3.5 | 14 | This is quite steep so you may want to keep it at 10/12 for the first few times. |
| 14:00-16:00 | 4 | 9 | |
| 16:00-17:00 | 3.8 | 7.5 | |
| 17:00-19:00 | 3.5 | 6 | Cool down |
| 19:00-20:00 | 3 | 4 | Cool down |
After you are comfortable with the above routine you can increase the time by adding in more intervals like below.
| 17:00-20:00 | 3.5 | 6 | |
| 20:00-22:00 | 4 | 9 | |
| 22:00-24:00 | 3.5 | 10 | |
| 24:00-25:00 | 3.3 | 12 | |
| 25:00-26:00 | 3.5 | 14 | |
| 26:00-28:00 | 4 | 9 | |
| 28:00-29:00 | 3.8 | 7.5 | |
| 29:00-31:00 | 3.5 | 6 | Cool down |
| 31:00-33:00 | 2 | 4 | Cool down |
**Please discuss any new exercise with your doctor before going ahead and always listen to your body. You should never be out of breath to the point you cannot hold a conversation. Exercise caution and safety at all times.
Read more: What are the dangers of exercise during pregnancy – doctor advice
My pregnancy was a smooth and uncomplicated journey 2nd time round. Good luck with finding the exercise to help with yours!
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