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Tips To Get More Active During Pregnancy

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Any Increase in Activity is an Achievement

    • Start with small lifestyle changes that are sustainable. For example, take a 20 minute walk with a friend at a specific day and time each week.
    • Once you have achieved one small change make more goals to continue challenging yourself (e.g. walk three times mid-week for 20 minutes and one long walk with a friend on the weekend.
    • Then increase the duration (and or frequency) of each walk as you master each goal, even throwing in some different exercise types such as aerobics or swimming.

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Rope in a Friend

    • Make activity a social occasion with health benefits for both of you.
    • It is much harder to reschedule when you have someone else depending on you.

Widen Your Activity Horizons

    • Exercise classes are one way to get fit but not the only way – they really motivate some people but put others off.
    • Try other ways to get in your daily activity like joining a pram walking group (if you have young children), swimming at the local pool, riding your bike to the shops, walking to visit friends or to post your mail.

Plan Activity into Your Day ------ 100558705

    • Set-aside some ‘me-time’ or an ‘active-hour’ (or part thereof) that is non-negotiable.
    • Choose the most convenient time for you so your activity plans are least likely to be disrupted. Is early morning, midday or evening the best time for you?

Set Goals to Keep You on Target

There’s something satisfying about planning your week, just writing down what you’d like to get done can make you feel more ‘on-top’ of things. The key is to plan how to achieve your goals. Your activity goals may be:

    • Take the stairs everyday;
    • Walk an extra block each week;
    • Swim 2 more lengths of the pool;
    • Jog another lap of the park;
    • Do a longer walk each weekend;

See the helpful Find Thirty® weekly planner (external link)


Squash the Excuses

    • It may be tough to get back into exercising when your fitness levels are low and modern life provides many easy excuses to avoid getting active. Think about what stops you. Too busy? Too tired? No-one to babysit? No-one to go with?
    • Taking the first step is often the biggest barrier. If you are truly tired or busier than you planned, still do some kind of activity but just a gentler or shorter session.
    • Being too tired is a common excuse to not exercise, but tiredness is more the outcome of not exercising enough. Exercise and fitness can unleash energy that you may have forgotten existed, it also improves mood, relieves stress (which both help you to make healthier food choices) and is conducive to good quality sleep.

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Exercise when it is not too cold or dark if this reduces motivation

    • Cold dark mornings and evenings can reduce motivation to exercise and may not be safe outside. If this is a problem, try shifting your activity sessions to closer to the middle of the day.
    • Otherwise an indoor exercise session can be done rain, hail or shine.

Keep an Activity Diary

    • Keeping an activity diary can increase awareness of your activity levels as well as motivate you to do more. See the Find Thirty® activity diary (external link) for a template.
    • It is also helpful to look back over your diary to see what you have achieved.

    • Download an app for your phone which tracks your progress

 >>Walking During Pregnancy>>

More on Pregnancy

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  • For families of babies and young children who reside or work in W.A.,
    if you need further assistance contact the
    Ngala Helpline
    Telephone 9368 9368 or Country Access 1800 111 546
    8am to 8pm 7 days a week or
    Contact the Ngala Helpline online

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