Okay, so you've just found out you're pregnant, and naturally, a thousand questions are flying through your mind, like can you continue to lift those dumbbells or need to put your running shoes in storage?
Good news! Exercise during pregnancy is not just safe; it's beneficial!
However, some tweaks might be needed to accommodate your growing belly and changing physiology.
The Lowdown on Pregnancy and Exercise 🤰🏋️♀️
Cardiovascular benefits: Exercise can help improve circulation, making it easier for your body to deliver nutrients to your growing baby.
Muscular Strength: Light weightlifting can help keep your body strong for labor and postpartum recovery.
Mental Health: The endorphins released during exercise can help you manage stress and mood swings, common companions during pregnancy.
You should always consult with your healthcare provider to make sure exercise is appropriate for your unique pregnancy. Some conditions like preeclampsia or placenta previa might require you to limit physical activities.
How to Modify Your Routine 🧘♀️🔄
So you're cleared to work out—fabulous! But how should you go about modifying your routine? For starters, during pregnancy, your body produces a hormone called relaxin, which loosens up your ligaments. So, avoid high-impact activities that might put extra stress on your joints.
Low-Impact Cardio: Think about swapping running for walking or a stationary bike.
Yoga and Pilates: These can be great for strengthening your core, but avoid poses that involve lying flat on your back after the first trimester.
Hydration: This is always important but especially during pregnancy. Keep a water bottle handy!
Another crucial aspect is your body posture. With a growing belly, your center of gravity shifts, making it easy to slouch or lean backward. Exercises that focus on back strength and core stability can be invaluable.
Exercises to Consider 🤸♀️💡
Once you know what to avoid, let's move on to the fun part—exercises that you can (and should!) be doing.
Swimming: This is often considered the ideal pregnancy exercise. It works out your whole body without stressing your joints.
Kegels: Yes, the infamous pelvic floor exercise! Kegels are great for preparing your body for labor and can be done anywhere.
Prenatal Yoga: It's modified for safety and can help with body alignment and breathing techniques that you'll use during labor.
Intensity is a significant factor here. You should aim for moderate intensity; you should be able to talk while working out. Breathing is essential—never hold your breath during any exercise. Overexerting can be harmful to both you and the baby.
Red Flags to Watch Out For 🚩⚠️
As much as we want you to get the most out of your workout sessions, there are some warning signs you should never ignore. Stop exercising and contact your healthcare provider if you experience:
Vaginal bleeding
Dizziness or feeling faint
Shortness of breath before starting the exercise
Chest pain
Moreover, overheating can be dangerous during pregnancy, so try to work out in a cool environment, and again, hydration is key. You're not just sweating for one anymore!
Remember, your health and your baby's health are the ultimate goals here.
So listen to your body, modify as needed, and keep moving!
Exercise can be a great friend during this incredible journey, making you stronger and more prepared for what's ahead. 🌟💪
Ladies what are you doing to stay fit during your pregnancies? I enjoy Pilates and have been trying to maintain my 4 day workout routine.
It’s a struggle, but important not only to maintain some type of exercise, but also keeps me from staying in bed and giving in to my food cravings. #fitmoms #healthymoms #pilates #firsttimemom
I like competition so I use my Apple Watch and start competitions with family
27 Mar 2024
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Sierra
14 Nov 2022
Getting back in the gym finally. When my energy came back at week 11 I spent that week getting back to cooking and cleaning I got really behind on that tbh pregnancy hit me hard. I’m getting back into my healthy routine of like morning yoga and exercise and sht 😁
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