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By the Perdays Team


Adequate sleep and a healthy diet are considered the cornerstones of a healthy pregnancy. Although there is a lot of awareness about the importance of rest, the crucial role of physical exercise during pregnancy is sometimes overlooked. As a leading resource for evidence-based prenatal care in Australia, Perdays believes that a combination of appropriate physical exercise and a precise prenatal supplement program, may have the potential to reduce the likelihood of common pregnancy related issues faced by mothers.

Benefits of Exercise During Pregnancy

Exercise during pregnancy is a great form of prenatal care, helping to improve mood and enhance physical strength and endurance, which are particularly advantageous for labour. Regular exercise can reduce common pregnancy discomforts, such as back pain and fatigue, contributing to an overall healthier and more enjoyable pregnancy experience.

The benefits associated with exercise during pregnancy include: 

  • Exercise supports mental health, reduces anxiety and improves mood 
  • Supports blood pressure, which commonly fluctuates during pregnancy
  • Supports quality of sleep, which is directly related to immune function 
  • Builds strength and endurance in preparation for labour and postpartum recovery, as well as allowing your baby to better manage the stress of labour and delivery

How to Exercise During Pregnancy

Physical activity during pregnancy does not have to be strenuous or exhausting. Researchers estimate that exercise should be vigorous enough to maintain a heart rate of approximately 110 to 120 bpm, without crossing the upper limit too much. An effective way to determine the right level of exercise and support natal nutrition,  is via the ‘talk test’, where you can comfortably hold a conversation during your workout. Expecting Mums should, of course, choose an exercise they enjoy. Popular choices include: 

  • Walking 
  • Cycling 
  • Elliptical and stair stepper machines 
  • Swimming 
  • Yoga

The Importance of Prenatal Supplements

Prenatal supplements may have a valuable role to play in supporting positive outcomes for pregnancies. Although it is possible to get plenty of nutrients through a healthy diet and quality natal nutrition, supplementing with Calcium, Vitamin D and Iron may help to replenish and maintain levels effectively.

Advanced Pregnancy Supplements for Every Stage

Looking for a wide range of scientifically formulated pregnancy supplements in Australia? Shop now to find what you’re looking for or browse our website to learn more about our products.

Always read the label and follow the directions for use. If symptoms persist consult your healthcare professional.

Looking For a Pregnancy Multivitamin with DHA?

Perdays Pregnancy Key Essentials & DHA Perdays is designed to work synergistically to support your preconception and prenatal health, thanks to our patented Nutriseal™ encapsulation technology. This pregnancy multivitamin contains a precise combination of 12 essential prenatal vitamins & minerals with algae-derived DHA and Folinic Acid to be absorbed by all women.

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