You’re probably hearing a lot of advice about what to do and what not to do in pregnancy. One thing that’s really important is staying active in pregnancy.
If you’re wondering why it’s important, if it is safe for everyone, what kinds of exercises are best and which to avoid? Don’t worry – I’ve got you covered. Let’s explore staying active in pregnancy and how you can do so safely and effectively.
Why is Staying Active in Pregnancy Important?
Staying active in pregnancy isn’t just about keeping your body in shape (though that’s a nice bonus!). Regular physical activity offers a ton of benefits for both you and your baby. Here’s why it’s so important:
- Boosts your mood.
- Helps you manage your weight gain.
- Reduces your risk of gestational diabetes.
- Keeps your heart and lungs strong.
- Eases pregnancy discomforts like backaches, bloating, and swelling.
- Improves your posture.
- Prepares you for childbirth.
- Promotes better sleep.
- Speeds up postpartum recovery.
Is Physical Activity Safe for All Pregnant Women
For most women, staying active in pregnancy is not only safe but highly recommended. However, it’s important to get the green light from your healthcare provider before starting any exercise routine.
Certain medical conditions, like preeclampsia, severe anemia, or a history of preterm labour, may require you to modify your activities or avoid certain exercises.
If your doctor gives you the thumbs up, you’re good to go! Just remember to listen to your body and adjust as needed. Your energy levels and abilities may change as your pregnancy progresses, so it’s okay to slow down or switch things up.
What Kinds of Physical Activities Are Not Safe in Pregnancy?
While staying active in pregnancy is beneficial, there are some activities you should avoid during pregnancy:
- Any sport where you could get hit in the belly like soccer, basketball, or boxing.
- Exercises that makes you lie flat on your back after the first trimester (12 weeks) like sit ups.
- Any activity that increases your risk of falling like horseback riding, downhill skiing, or skating.
- Activities that can cause you to hit water with force like water skiing, surfing, or diving.
- Any activity that makes your body temperature to high like hot yoga, hot Pilates.
Tips for Staying Active in Pregnancy
Staying active in pregnancy is all about finding what works for you. Here are some tips to help you make the most of your exercise routine:
1. Start Slow and Steady
If you weren’t super active before pregnancy, start with low intensity activities like walking, prenatal yoga, or dancing. Gradually increase the duration and intensity as your body adjusts.
2. Warm Up and Cool Down
Always start with a gentle warm up to get your muscles ready, and finish with a cool down to help your body recover.
3. Listen to Your Body
Pregnancy isn’t the time to push yourself too hard. If you feel tired, dizzy, or uncomfortable, slow down or take a break.
4. Modify as Needed
As your pregnancy progresses, you may need to modify your activities. For example, you might switch from running to walking or shorten your workout sessions.
5. Stay Hydrated
Drink plenty of water before, during, and after exercise to keep your body hydrated and prevent overheating.
6. Wear Comfortable Clothing
Choose loose breathable clothing and supportive footwear to ensure you’re comfortable while exercising.
7. Keep It Fun
Find activities you enjoy, so staying active in pregnancy feels like something to look forward to, not a chore.
8. Incorporate Movement into Your Day
Even small amounts of activity add up. Take the stairs instead of the elevator. So, some light stretching during TV commercials, or go for a short walk during your lunch break.
Conclusion
Staying active in pregnancy is one of the best things you can do for yourself and your baby. With so many safe and enjoyable options, there’s no need to hit the gym to keep moving.
Whether it’s a daily walk, a swim, or some gentle yoga, the key is to listen to your body, stay comfortable, and enjoy the process.
