Staying active during pregnancy is generally a great idea. It’s wise to consult your doctor or midwife first to ensure there are no specific concerns for your pregnancy. Typically, women can continue their regular exercise routines and even add activities like walking or swimming to remain fit and healthy.
Exercise plays a big role during pregnancy in keeping your body moving and flexible, helping you gear up for the hard work of labor. Research suggests that active moms who engage in walking, swimming, and other gentle exercises may experience easier deliveries, healthier babies, and quicker recovery times.
In addition to exercise, nourishing your body with a nutrient-rich diet and taking recommended vitamins and minerals is important, especially if you’re exercising regularly. Pregnancy increases the need for nutrients, so focusing on feeding both your body and your baby is essential.
The benefits of exercising during pregnancy are numerous. For moms, it can result in a shorter labor and faster postpartum weight loss. For babies, there may be less colic and better physical resilience. Many moms also find that staying active boosts their mood, reduces anxiety, and helps them feel more connected to their changing bodies.
Exercise not only improves your mood but also boosts your energy levels, helping you get through the day. Focus on activities you enjoy, like walking, swimming, stretching, or Pilates. Exercising outdoors can be beneficial too, as exposure to natural light and Vitamin D provides extra perks.
Pregnant women can safely exercise by taking cues from athletes: Olympic marathon runners Kara Goucher and Paula Radcliffe ran up to 80 miles a week during pregnancy. Olympic curler Kristie Moore competed while five months pregnant, and Connie Neal played Division 1 basketball until her eighth month. After medical approval, many women can maintain their pre-pregnancy activities. In some cases, increasing activity may even be beneficial.
Here are some exercises often recommended during pregnancy:
– Walking: It’s an accessible workout that helps with circulation and pelvic alignment. Many find walking for 30 minutes to an hour daily feels best.
– Swimming: This activity eases pregnancy aches, strengthens abdominal muscles, and aids in pelvic alignment, potentially helping position the baby for delivery. Start slowly, especially if you’re new to swimming, and ensure a gentle warm-up.
– Pelvic Floor Exercises (Kegels): These exercises strengthen muscles that run from the pubic bone to the back, helping with urine flow control and possibly enhancing sexual sensitivity and reducing incontinence.
Before trying strenuous exercises like squats, lunges, or weightlifting, consult your doctor or midwife. Many women continue these workouts as they help maintain core strength and muscle tone. However, certain conditions, such as placenta issues or a history of muscle strains, may require restrictions.
It’s best to avoid contact sports or activities with a high risk of falling. Also, be cautious with movements that strain joints and hips, challenging yoga poses, or jogging without prior medical approval.
Most exercises are generally safe during pregnancy, but you might need to adapt your routine according to how you feel at different stages, considering hormonal changes and a growing belly.
In the early stages of pregnancy, you can stick to your workout routine as long as you feel comfortable. The baby is still small, so exercises like lying on your back and lifting weights are fine. However, your body might signal when to take it easy. A brisk walk might help combat nausea and boost energy, but rest when needed.
As you enter the second trimester, your growing uterus may put pressure on the vena cava when lying on your back, causing dizziness or nausea. If this happens, sit up and avoid back exercises. Although morning sickness usually subsides, maintaining proper form during weightlifting is crucial due to the joint-loosening effects of the hormone relaxin.
In the third trimester, you may feel tired again with other discomforts like heartburn or swollen feet. Staying active, though more challenging, is beneficial. Be cautious with activities risking a fall, as balance may be off. Running may be difficult due to hip discomfort, so walking might be a better option to encourage labor.
Post-pregnancy, often called the “fourth trimester,” continue being gentle with yourself. Your body undergoes significant changes, so intense workouts aren’t necessary right away. Rest is vital since studies show that vigorous exercise immediately after childbirth doesn’t help with weight loss and may increase the risk of illness. Focus on bonding with your baby, and consider using a belly wrap to support your muscles and body.
The key during pregnancy is moderation. Exercise to feel good, but don’t overdo it. Enjoy this unique time, as it’s only nine months in your entire life.
What’s been your experience with exercising while pregnant? Any fitness tips to share?
