Working out when you’re pregnant sounds like it’s going to be a painful, sweaty ordeal that you’ll never want to try again. And for some people, it can be. That’s why it’s so important to talk about fitness when you’re expecting, and how you can keep up with an active lifestyle when another human is using your bladder as a personal recliner!
Working out when you’re pregnant is an adjustment, but it doesn’t have to be impossible. It’s very good for you, can help with the birth and the recovery, and may even banish that backache you’re likely to feel in a later trimester! So with all that in mind, let’s go through some tips to make pregnancy workouts a lot easier.
Buy Comfy Clothes
Working out when you’re busy growing a person is going to be hard on the body, even when you’re used to keeping fit. Because of that, you’ll want to invest in some super comfy clothes. When you’re wearing the right stuff, like some leggings from dk active, you’ll be moving with support interlaced into the very seams.
So keep your old workout clothes for when you’re a few months postnatal and buy maternity fitwear for the time being. You don’t have to suffer through in clothing you feel sticky and sweaty in; be nice to yourself and use up just a bit of the baby budget here!
Be Active Once a Day
Being active once a day is very good for you, even if you don’t work specifically to raise your heartrate. A bit of light and gentle exercise makes all the difference when you’re trying to keep your muscles supple and your bones strong. So do something just once a day and see how it makes you feel.
If you find it hard to work out for long periods of time, say an half an hour to a full 60 minutes, keep it simple. Build up over a period of weeks – go for 10 minutes the first few days, 15 over the next, and then 20 to 30 minutes the week after.
Change Activities During Trimesters
As your pregnancy develops, you’re going to want to switch it up. Some activities that are good in the first trimester may be a little unsuitable in the third, and vice versa. Squatting and doing push ups is good for the second trimester, medicine ball exercises are good for the third trimester, and activities like pilates and aerobics are great for the first.
However, some activities are good through all seasons. Swimming for example, or going for a walk, even if you’re a bit slow and take a while to get home again! Prenatal yoga, stationary biking, and modified strength training exercises are generally safe options for most pregnant women. Avoid activities with a high risk of falling or impact, such as contact sports or vigorous aerobic exercises. Adjust depending on where your pregnancy is, and only do activities you’re comfortable with or feel good on the system.
Working Out When Pregnant: Tips To Get You Started!
When it comes to working out during pregnancy, it’s important to prioritize your health and safety. Here are some tips to help you get started with exercising while pregnant:
Consult with your healthcare provider
Before starting or continuing any exercise routine during pregnancy, it’s crucial to consult with your healthcare provider. They can provide personalized guidance based on your medical history and any potential pregnancy-related complications.
Listen to your body
Pay close attention to your body’s signals during exercise. If you feel any discomfort, pain, dizziness, or shortness of breath, it’s important to stop exercising and rest. Your body is going through significant changes, so it’s crucial to respect your limits and adapt your routine accordingly.
Warm up and cool down
Prior to each workout session, start with a gentle warm-up to prepare your body for exercise. This can include light stretching or five to ten minutes of low-intensity cardio. After your workout, take time to cool down and gradually lower your heart rate.
Stay hydrated
Drink plenty of water before, during, and after your workouts to prevent dehydration. Pregnancy increases your fluid needs, so it’s important to stay well-hydrated throughout the day.
Modify exercises as needed
As your pregnancy progresses, you may need to modify certain exercises to adapt to your changing body. For example, you might need to reduce the range of motion, decrease the intensity, or avoid exercises that put excessive pressure on your abdominal area. Listen to your body and make adjustments accordingly.
Practice proper breathing techniques
Incorporate deep breathing exercises into your workout routine. This can help you maintain good oxygen flow, reduce stress, and enhance relaxation.
Prioritize safety
Avoid overheating and exercising in hot and humid environments. Be mindful of your balance and avoid exercises that put you at risk of falling or injuring yourself. Use caution when stretching, as pregnancy hormones can make your joints more flexible and prone to injury.
Get support and join prenatal exercise classes
Consider joining prenatal exercise classes or seek support from other pregnant women who are also working out. This can provide a supportive community and expert guidance from instructors who specialize in prenatal fitness.
Working out when you’re pregnant is great for the mind and body. Even the baby is going to enjoy keeping fit and may kick along with you when you’re keeping fit!
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