5 Fab Keep-Fit Ideas For Moms-To-Be
GREAT WAYS TO KEEP FIT WHEN YOU’RE PREGNANT. USE OUR TOP TIPS TO STAY ACTIVE WHILE YOUR BUMP GROWS!
Expecting a baby is exciting! It’s a time of wonderment at the biological changes in your body, most of which you can’t control. Biology just kind of takes over (and you get a front-row seat!). But what you can control is staying active and moving, all of which are good for you and your baby.
However, you may be a little hesitant about how to stay fit during pregnancy as you’re not sure what kind of exercise or activity is safe, especially if it’s your first time…
Nurtured 9 has got you covered. We’ve come up with some of the best ways to stay active during pregnancy. Just remember, if you’re not sure about an activity, it’s always best to ask your physician first!
Before we talk about the five pregnancy-safe exercises and physical activities, let’s look at why staying active during pregnancy is important, for both of you.
Why is keeping active important?
Moderate exercise and physical activity offer you and your baby huge benefits. These include the release of endorphins to boost your mood, healthier skin, a decrease in common symptoms such as puffy legs and ankles (yes, please!) and a quicker recovery after you’ve given birth.
Additionally, your baby will be fitter, have a good body mass index (BMI) and get a boost in brain health. Physical exercise is also one of the most effective cures for the common aches and pains as you progress into your second and third trimester.
Now that you know why staying fit during your pregnancy is a good idea, here’s how:
Walk Yourself Fit
Walking is the top pregnancy-safe exercise you can do daily. If you’re lucky enough to live in an area with access to outdoor spaces, so much the better. If you’re in a city, a neighborhood park is usually not far away.
There’s a reason that many people start their day taking a walk. Not only do you get to enjoy the outdoors and fresh air, but it’s good for you too. It’s an energizing way to start your day, and energy is something we can always do with more of.
Taking a brisk walk is a great way to work out while pregnant that doesn't strain your joints and muscles. Having said that don’t go on a cross-country hike. The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise per day, every day of the week. If 30 minutes sound like a lot, you can break it up into 3 10-minute walks throughout the day. This is just as good for you as 30 minutes on the treadmill or bike at the gym.
If you can’t get out to walk, don’t forget that 15 minutes of cleaning a floor, vacuuming, or light garden work also counts as exercise.
Start Swimming
Swimming is perfect for pregnant moms as your body is lighter in the water than it is on land. Your joints and ligaments benefit too, as very little strain is placed on them.
Cardiovascular exercises such as swimming increase blood circulation, boost muscle tone and build stamina. A swim in the pool may also help relieve nausea, sciatic pain, and those dreaded puffy ankles.
And because your growing baby’s floating in your tummy without gravity, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones). Just be careful of slipping on wet pool surroundings.
Cycle On A Stationary Bike
Riding a stationary bike is another excellent low impact way to break a sweat. Indoor cycling can be great exercise, as it lets you pedal at your own pace without the risk of falling or putting pressure on your ankle and knee joints. If you’re an avid spinner and very fit, you should be able to continue classes if you don’t overdo it and have your doctor’s thumbs up. But you should tone down your spinning session as your pregnancy progresses and you get heavier.
Try Yoga or Pilates
You may want to augment your exercise with Yoga and Pilates (especially toward the end of your pregnancy), as both stretch and tone muscles and ligaments. Just be sure to stick to Iyengar of Hatha yoga and avoid high intensity or heated yoga. Child’s pose is also very good for pregnant moms, so you can practice this a few times a day, even if you don’t do a full class. Pilates has the added bonus of strengthening your core, which you will be thankful for on delivery day! A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and lengthening your muscles with low- to no-impact exercises. This helps to ease backaches, improve your posture and your flexibility.
Get Lifting
Light (emphasis on light!) weightlifting can build strength and stamina, particularly when you are expecting.
Choose light weights and up your reps to 12-15 instead of 10. Weight-bearing machines may be a good option as they limit your movement, reducing your chance of an injury. Obviously, you need to avoid weight machines that require you to lie on your tummy. And don’t forget to stretch when you’re done.
Listen To Your Body
One of the most important considerations when working out while pregnant is to Listen To Your Body. If it’s telling you to slow down, don’t go ahead and push yourself. Never exercise to the point of exhaustion when you’re expecting. Don’t bother with checking your pulse to see if you are overdoing it, ask yourself how you feel. While vigorous exercise is fine for pregnant women, you should keep your intensity to a 13 to 14 max on a scale of 20. And you should feel energized, not drained, after you complete your session. If it feels good, great, but if you experience pain or strain, stop! And if you have any breakthrough bleeding or other bodily changes, it’s always best to see a doctor just to give yourself peace of mind.
So, now you’re all set to keep moving during your pregnancy. Remember if you’re not already active, start slowly. If you’re already active, keep going, Mama.
Nurtured 9 Guest Blogger:
Clara Jones is a Dutch-American editor in the field of business processes, business communication and project management. When she has the extra time, she enjoys reading books and doing yoga.