Antenatal Cardio Exercise You Can Do at Home

“Is it safe to do cardio while pregnant?” This is a question we get all the time from expecting mothers, and the short answer is yes. By cardio we mean exercise that elevates your heart rate, improving blood circulation, oxygen intake and helping keep your blood pressure low.

It’s safe to say, doing cardiovascular exercise has many benefits during pregnancy. However, you should always get the OK from your primary caregiver before engaging in any exercise program.

At-home, low impact aerobics is an easy way to add cardiovascular exercise to your day while pregnant.

A good cardiovascular workout while pregnant consists of:

  1. A warmup
  2. Dynamic flexibility exercises
  3. A short aerobic sequence

Benefits of cardio while pregnant

Doing cardio while pregnant might look somewhat different to your normal cardio workouts. The intention of a pregnancy cardio workout is to raise your body temperature slowly and increase blood flow to the muscles. This, in turn, improves your circulation and helps your skin, muscles and vital organs receive the blood supply they need.

Some other benefits of regular cardiovascular exercise during pregnancy include:

  • Increased serotonin and endorphin levels, boosting your mood instantly
  • Better sleep
  • Preventing and relieving constipation and fluid retention through the improved functioning of your body systems, such as your bowel and kidneys

The benefits of doing cardio while pregnant extend beyond your pregnancy as well. It can make your labour experience easier and boost recovery after your baby is born.

Tips for safe cardio during pregnancy

As much as cardio has its benefits, pregnancy brings with it specific health concerns. However, doing cardio while pregnant is completely safe when done right.

Here are some tips for safe cardio workouts when you're pregnant:

  1. Listen to your body and any signs of discomfort
  2. Stop and modify intensity if needed
  3. Be conscious of over-heating
  4. Stay well hydrated
  5. Keep your heart rate below 150 bpm

A good marker for the intensity of the workout is being able to carry out a conversation comfortably while working out.

At Nourish Baby, we have designed a no-equipment cardio workout you can safely do while pregnant. The aim of this workout is to enhance the delivery of oxygen and nutrients to your tissues, helping your developing baby get them too. It’s a workout you can modify and keep doing regularly throughout your pregnancy to keep you and your baby healthy and happy.

  • Who’s my Little Instababy? Parenting in a Digital World

    It is a fact of life that every parent is proud of their baby and believes their little person is the most beautiful in the world.  Social media has become the perfect platform to share the pride, but at what point does sharing and caring cross safety boundaries? And when does a little become too much?

  • Dental Care for Babies and Young Children

    We’ve always known that baby teeth are important. But now we understand even more about what we need to do to protect our children’s teeth. And why it’s essential that we do. Tooth decay is the most common chronic childhood disease.  In Australia - around 50% of children will have at least one hole in their teeth by the age of 5 years. But this can be largely prevented by following just a few simple steps.

  • Baby & Toddler Massage - Does it Really Help Sleep?

    Massage has a noble history relating to his benefits, not just for young children but for adults as well. Some cultures use massage as a routine part of their overall health and well-being, particularly Asian and African countries. For others, it is more of a strategy used for stress management and general relaxation. 

  • How to Calm a Crying Baby

    Learning how to calm a crying baby can feel like a draining, never-ending endeavour for a new parent. Sometimes there’s an easy fix: feeding, a burp, a nappy change… Other times it might feel like you’ve done everything in your power, but the baby just keeps on crying. If you can’t identify a reason for it, your baby might just be feeling overwhelmed, tired or upset. So, how to calm a crying baby in this situation?

  • Tips for Supporting Your Partner in Labour

    Many women who have experienced labour and childbirth reflect on the support they received from their partner or other support person. Sharing the pleasure and the pain at such a special time, can make it a completely amazing experience.  

Where are you in your journey?

All journeys are unique and exciting, so we have matched our courses to your current stage of pregnancy or parenting. Simply select where you're up to below.

>