Best Types of Exercise During Pregnancy
Congratulations on your pregnancy journey! Staying active during this special time is not only beneficial for you but also for your growing little one. But with so many different types of exercises out there, it can be overwhelming to know which ones are best for you and your baby. That's why we're here to help guide you on the best exercises to do during pregnancy. From gentle yoga flows to low-impact aerobics, we'll explore the most effective and safe ways to stay fit and healthy while expecting.
Pregnancy and Exercise: Is it safe?
Exercise during pregnancy is not only safe, but it can also have numerous benefits for both you and your baby. According to the American College of Obstetricians and Gynecologists, most women can continue their usual activities during pregnancy without any problems. However, it's important to consult your healthcare provider before starting any new exercise routine, especially if you are new to exercise or have any complications during pregnancy.
Benefits of Exercise During Pregnancy
Don't throw out the idea of exercising while carrying your little one. Regular aerobic exercise is safe during pregnancy and can have a ton of benefits for both you and your baby:
Reduces stress and anxiety. Say goodbye to stress and boost your mood by releasing endorphins.
Increases energy. Pregnancy fatigue is real. Exercise will help increase overall energy levels.
Manages weight. Regular exercise can help control weight gain within recommended limits, reducing the risk of complications like gestational diabetes.
Eases back pain. If you're dealing with back pain in the late trimesters, exercise can help.
Reduces swelling. Exercise helps with circulation, reducing foot, ankle, and leg swelling that occurs during pregnancy.
Builds stamina. Want to be in good shape for labor and delivery? Exercise improves endurance and strength.
Promotes better sleep. Sleep can be a struggle during pregnancy. Regular exercise during pregnancy can help you fall asleep faster and sleep more soundly.
Reduces risk of preeclampsia. No one wants preeclampsia. Regular activity can help keep blood pressure in check.
Some studies even suggest that babies born to women who exercise during pregnancy may have improved brain development and heart health.
Low-impact Physical Activity
A light exercise program during pregnancy, such as walking or swimming, can help you bounce back postpartum. It can also help you manage pregnancy complications and maintain a healthy weight.
Walking
Walking during pregnancy can be super good for you and the baby. It's a great way to stay active and keep those legs moving, ya know? Plus, it can help relieve back pain and reduce swelling in your feet and ankles. And let's be honest: getting some fresh air and sunshine can boost your mood and energy levels, which is always a plus when you're tired and achy.
Swimming
Aquatic exercise can be a total game-changer. Not only is it a great form of exercise in pregnancy, but it also feels fantastic to float around in the water and take some pressure off your growing belly. Plus, it can help relieve aches and pains and reduce swelling, all common pregnancy symptoms. And let's not forget about the mental benefits—something so soothing about being in the water and feeling weightless.
Prenatal Yoga
If you're pregnant and looking for a way to stay active and relaxed, prenatal yoga might be the answer! It's a gentle exercise that focuses on breathing, stretching, and relaxation.
Benefits of Prenatal Yoga
Prenatal yoga offers a range of benefits for pregnant women, helping to support both physical and emotional well-being, including:
Strengthens muscles. Builds strength in the muscles used during childbirth, particularly the pelvic floor, back, and abdomen.
Enhances flexibility. Gentle stretching helps maintain flexibility, easing pregnancy discomfort and improving mobility.
Relaxes the body and mind. It helps reduce insomnia (especially in the third trimester) by promoting relaxation and reducing tension.
Eases back pain. Yoga poses can alleviate pregnancy discomforts, such as back pain.
Relieves swelling and sciatica. Tired of sciatica pain? Exercise can help relieve that.
Builds stamina and endurance. Strengthens the body, which can help during the hardest demands of labor.
Yoga also promotes a deeper mind-body connection, so you can take time to think of the many changes during pregnancy and growing your little one!
Pelvic Floor Exercise Program
Pelvic floor exercises, or Kegal exercises, can help you throughout your pregnancy journey. To perform these exercises, first identify your pelvic floor muscles by stopping the flow of urine midstream. Weird, but it works. Tighten your pelvic floor muscles for about 5 seconds without tightening your abdomen, thighs, or buttocks, then relax completely for 5 seconds. Repeat this for 10-15 repetitions per session, aiming to do it three times per day.
They're super easy and can be done right in the comfort of your own home. Plus, they can help prevent any bladder leakage or other pelvic floor issues that may occur during the following weeks of pregnancy.
A note about kegels: relaxing your pelvic floor is just as, if not more, important as tightening your pelvic floor. When you’re pushing your baby, you need your pelvic floor to completely relax and get out of the way. A tight pelvic floor can actually inhibit your pushing. Try practicing your kegels while you’re on the toilet. Our bodies are used to relaxing our pelvic floor as we have a bowel movement!
Strength Training: Stay Safe During Pregnancy
If you're thinking about strength training throughout pregnancy, great! Just remember to listen to your body and watch your exercise intensity. Avoid heavy, strenuous exercise, especially as your bump grows. Stick to lighter weights and focus on higher reps instead. Always engage your core and pelvic floor muscles to support your changing body. If something doesn't feel right, don't be afraid to stop exercising or try safe exercise modifications.
Exercises to Avoid During Pregnancy
Keep in mind that there are a few aerobic activities you might want to skip. You’ll want to avoid intense ab workouts— those can cause more harm than good. There are safe ab exercises, like belly breathing, that can actually help close your diastasis recti!
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It's also best to avoid activities that involve balancing on one foot, like skiing or horseback riding. Also, you don't want to lie flat on your back for long periods of time as it can put pressure on a major blood vessel and reduce blood flow to you and baby.
Conclusion
As your pregnancy progresses from the first trimester to later in pregnancy and the postpartum period, you might need to adjust the intensity of your workouts to keep your heart rate in check. So lace up those sneakers and get ready to embrace the incredible pregnancy journey with confidence and strength.
