Healthy Exercise During Pregnancy
Let’s get real about exercising during pregnancy. Even though you might feel sluggish and not up for it, experts recommend getting at least 30 minutes of moderate exercise daily during pregnancy, unless you fall under the high-risk category or have a medical condition.
The important thing to remember is that if YOUR body is healthy and well cared for, your baby will be healthy too.
How Intensely can I Exercise During Pregnancy?
The good news is that if you were active prior to pregnancy, you can more or less maintain the same level of activity. Sure you might need to modify some of your exercises, but if you’re smart about it, pregnancy shouldn’t put much of a change in your physical fitness plans.
Be sure to also check in with your Doctor to see what you can and cannot be doing before continuing your exercise routine or starting a brand new one. Each pregnancy is unique and they can let you know if you fall under a higher risk category as that can come with some important restrictions.
The Benefits of Exercising During Pregnancy
There are some major benefits to exercising during your pregnancy.
– Boost your energy levels
– Help you to sleep better
– Improve your circulation
– Reduce swelling
– Reduce the pains associated with pregnancy.
– Lifts your mood
Also regular exercise will help you gain a healthy amount of weight. Remember it is normal and excepted to be putting on more kgs at this time (it would be unhealthy not to). A healthy weight gain during your pregnancy is between 10-16kgs depending on your pre-pregnancy weight. Your doctor will also guide you on this if you are unsure for yourself.
The Best Exercises during Pregnancy
Afraid of they gym or never been? No problem one of the best exercises you can do during your pregnancy can be done outside of a gym, walking. Brisk walking is one of the easiest forms of exercise and does many things for your brain and body. It’s also a great time to practice mindfulness.
We also found a great video with a couple of exercise you can do at home as well as some extra tips. You can also sign up for their monthly online workout program or free plans at Knocked-Up Fitness.
Many gyms offer pregnancy specific or friendly classes. When in doubt when working out at the gym, hire a qualified trainer who specializes in pregnancy. They can show you the ropes and help guide you through your exercises.
Also a reminder to chat to your healthcare provider before starting any exercise program. If you get the go-ahead to work out, be sure to listen to your body. Don’t overdo it – stop if it hurts or feels uncomfortable.
We recommend:
-Walking
-Swimming/Aqua Aerobics
-Stretching (Get advice from a professional first about which to perform and how to correctly)
-Aerobics, Barre and dance classes
-Running
-Weight training – as long as you take the necessary precautions and use good technique (meaning slow, controlled movements)
Exercises to Avoid
We found a great list from the experts at What to Expect when you’re expecting on specific exercises to avoid until after you give birth.
- Sports that carry a higher risk of falling or abdominal injury, like gymnastics, downhill skiing, snowboarding, ice-skating, vigorous racket sports (play doubles instead of singles), horseback riding, outdoor cycling, contact sports (such as ice hockey, soccer or basketball), diving, bungee jumping and rollerblading.
- Sports that involve altitude change. Unless you’re living in high altitudes already, avoid any activity that takes you up more than 6,000 feet. On the flip side, scuba diving, which poses a risk of decompression sickness for your baby, is also off-limits, so wait until you’re no longer pregnant for your next dive.
- Exercises that involve lying flat on your back for long periods of time are off-limits after the fourth month, since the weight of your enlarging uterus could compress major blood vessels and restrict circulation to you and your baby. That, in turn, could make you feel nauseous, dizzy and short of breath.
- Advanced abdominal moves, like full sit-ups or double leg lifts, can pull on the abdomen, so they’re best avoided when you’re expecting. Try these pregnancy-safe ab exercises instead.
- Hot yoga or exercise in super hot weather: Any exercise or environment that raises your body temperature more than 1.5 degrees F should be avoided, since it causes blood to be shunted away from your uterus and to your skin as your body attempts to cool off. That means staying out of saunas, steam rooms and hot tubs, too.
- Back bends or other contortions, as well as movements that involve deep flexion or extension of joints (like deep knee bends), can increase your risk of injury.
- Jumping, bouncing and sudden, jerky motions are best avoided (although otherwise aerobic activity is perfectly safe so as long as you’re comfortable and can easily keep your balance).
- Excessive or bouncy stretching. Since your ligaments are already looser, pregnancy isn’t the time to force a split or progress your yoga practice. If something hurts, stop.
- Holding your breath is never recommended during pregnancy. Both you and your baby need a constant flow of oxygen.
- Motionless standing after the first trimester can restrict blood flow, so avoid these types of movements in yoga (like tree, or extended hand to big toe) and tai chi.
Top Tips & a Last Thought
We hope we’ve got you ready to roll out your mat, lace your shoes or jump in a pool by now!
Speaking on lacing – your gym shoes should be supportive and comfortable and one thing to think about is can you slip them on easily or can you find a lace-less option? Once you get to the point that you can’t see your toes, tying your shoes becomes a bit difficult with out help.
Your workout clothing should also be breathable and not too tight, if you’re not too keen to make an investment into new workout clothes one of your husbands old t-shirts usually can do the trick with some comfy maternity leggings or old tracksuit pants. If you’re planning on spending we found some beautiful Mommy specific workout clothes and nursing sports bras over at Fit Mama.
Other key points to remember when your starting or continuing your exercise journey.
- Drink lots of water to keep hydrated, and wear loose, comfortable clothing.
- Walk, swim, and bike at a low- to moderate-intensity level for 30-minute sessions.
- Don’t exercise more than three to five days a week.
Your body needs rest, so be sure not to overdue it. And if you experience any of the following symptoms stop immediately: dizziness, faintness, headaches, shortness of breath, uterine contractions, vaginal bleeding or fluid leaking, heart palpitations and let your healthcare provider know a.s.a.p!
Another key benefit to exercise while pregnant is its great for your growing baby. According to celebrity trainer Jillian Michaels “Studies show that babies whose moms exercised during pregnancy may benefit from better stress tolerance and advanced neurobehavioral maturity. These children are leaner at five years of age and have better early neurodevelopment.”
You can safely work out through pregnancy to the end and be sure to give yourself one major high five for doing so – your not only benefiting you and your bubs, but your doing it with extra weight and changes. You’re amazing!! Mama, you’ve got this!
