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.

  • How to Raise Chemical Free Kids: Play Edition

    How can you reduce the chemicals in your home that could potentially be causing harm? It can be daunting trying to figure out you can minimise your child’s exposure to chemicals in their environment. Check out our tips on how to achieve this here!

  • What are the Effects of Pets on Child Development?

    There is no denying that owning a pet makes our lives better. Studies have shown that owning a pet improves both your mental and physical health. It should come as no surprise then that owning a pet also has a massive impact on the development of your child.

  • Caffeine During Pregnancy: How Much is Safe?

    Pregnant women have long been told to reduce their caffeine intake throughout the duration of their pregnancies. So, how much caffeine can I have per day? The current Australian guidelines for consumption of caffeine during pregnancy is 200mg per day. We recommend sticking to this amount or less when possible.

  • 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.

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.