Healthy Exercise During Pregnancy

You and your husband are finally expecting your first baby after years of dreaming about this moment! You want to provide your baby with the best start possible, so you’re focusing on both your physical and mental health. You live an active, healthy lifestyle and plan to continue exercising throughout your pregnancy.

Benefits of Exercising During Pregnancy

1) Exercise helps you feel better.

Exercise is a great way to increase your energy level. Not only that, but it can also help improve your self-esteem and body image. Exercise releases endorphins, which are known as “feel good chemicals.” This can help improve your mood and make you feel better emotionally. In addition, exercise can help reduce back pain, improve posture, reduce constipation, and prevent joint problems. Plus, it can act as a natural sleep aid by reducing your anxiety and stress levels.

2) Exercise helps you look better.

As you perform careful exercises throughout your routine, you maintain your flexibility and muscle tone. Exercise also improves your blood circulation, giving your skin a radiant glow.

3) Exercise helps to prepare you for your birthing experience.

Exercise is important for preparing your body for labor and delivery. If you were active before you became pregnant, you can continue your program with some modifications. If you were inactive before getting pregnant, start slowly and gradually increase the duration and intensity of your workouts.

It’s important to consult with your obstetrician before starting or continuing an exercise regime while pregnant. Do some research and get involved in a physical activity that you both enjoy and will benefit from physically and emotionally.

Exercise Activities:

a) Swimming. Swimming is one of the best prenatal exercises because it is gentle and non-impact. Women who swim regularly often find that it helps to ease their anxiety and discomfort during pregnancy.

b) Water Aerobics. Water aerobics is a great cardio workout that is low-impact and perfect for socializing!

c) Dancing. Dancing is a great way to get exercise and bond with your partner. Latin and ballroom dances are especially good for this. Remember to avoid bouncing or jumping while you dance – it’s not good for your joints!

d) Yoga. Yoga is a great way to stay in shape both physically and mentally. Prenatal yoga is a great option for expectant mothers.

e) Pilates. Pilates is an effective way to strengthen your core muscles (stomach and back).

f) Bicycling. One great way to explore your city is by bike! You can cover more ground than if you were walking, and it’s a great workout too. Check out some nearby parks or special biking trails for a fun and different way to see your surroundings.

g) Walking. Walking is a great way to get started with fitness. A good goal to set is to walk a mile, three times a week.

Remember to always listen to your body and how it’s feeling throughout your pregnancy. This is especially important when you’re exercising. If you start to feel dizzy or lightheaded, stop what you’re doing and rest. As your baby grows, your center of gravity will change, and you’ll become more prone to losing your balance. Be careful and take things slow.

Stop your exercise if you feel any of the following symptoms:

• dizziness
• fatigue
• shortness of breath
• back pain
• heart palpitations

Avoid exercising during the hottest part of the day during the summer.

Avoid the following sports:

• downhill skiing
• scuba diving
• horseback riding
• contact sports
• step aerobics

A few more important tips:

• Make sure to stay hydrated by drinking fresh water.
• When you’re feeling under the weather, it’s best to avoid strenuous activities like exercising. When you have a cold or the flu, your body is already working hard to fight off the infection. Exercising can make you feel worse and might even prolong your illness.
• Pay attention to your body and listen to what it’s telling you. Your body knows what it needs, and when it’s time to rest, you should listen. Ignoring your body’s signals can lead to problems down the line.