Exercise and taking care of yourself become a lot more important during pregnancy because it is now not just YOU anymore.
While pregnant, you might feel extremely tired and certainly not your best. Backaches, constipation, swelling, and bloating are all common issues that admittedly make exercise a lot harder. However, the little one growing in the human body relies on you to take care of yourself and supply the healthiest environment for them to develop.
Thankfully, regular exercise builds bones and muscles, increases your endurance, and gives you more energy. It can also help alleviate some of the unfortunate side effects of pregnancy.
Exercise and Pregnancy: What to Consider
Remember that during pregnancy, you might be carrying an additional 15-40 lbs in a relatively short time, usually centered in your front. This could make you less stable and prone to balance issues. Hormones produced while pregnant can also stretch the ligaments that support your joints, putting you in a higher risk for injury.
You will also notice that the further along you are, your body has to work harder simply to carry your extra weight. Your heart rate and breathing will increase, even just by doing simple tasks. So, it’s essential that you don’t overdo it.
Tips for Safety:
Before you workout, talk to your healthcare provider about your exercise plans. He or she can give you individualized recommendations according to your medical history.
- Try not to let your heart rate go above 140 bpm.
- Exercise at a pace where you can talk comfortably, not to the point of being breathless.
- Avoid bouncy, high-impact motions.
- Listen for your body – take frequent breaks and drink plenty of fluids.
- Avoid rocky terrain and slippery or unstable ground.
- Avoid standing still for long periods of time.
- Avoid exercising in extremely hot or cold weather.
- Wear comfortable shoes with strong ankle and arch support.
- Avoid contact sports or sports that may cause trauma (i.e. skiing, horse riding).
- During your second and third trimester, avoid exercises that involve lying flat on your back. This could decrease blood flow to your womb.
- Include warm-ups, cool-downs, and stretching.
Exercise Ideas
- Walking: A total-body exercise that is easy on your muscles and joints.
- Swimming: Prevents swelling helping tone muscles using water resistance.
- Aerobics or Pilates: Try a class or video designed specifically for pregnant women.
- Cycling: Preferably use stationary or recumbent positions to accommodate your growing belly. Cycling is great for aerobic and weight training.
- Yoga: It can help your body prepare for birth and you calm.
- Ball Exercises: They assist you build your core strength and improve balance.
- Dancing: This is a fun way to get moving and boost your mood, but be cautious of your increasing lack of balance as your belly grows.
- Exercises to Help You Get ready for Labor: Kegel exercises, pelvic tilts, squats, and tailor pose. Start these at the start of your third trimester to help strengthen your muscles for delivery.
