Exercise Tips For Pregnant Women
Pregnancy is a very exciting time for most women, but it can also be a tough time as your body will be changing at a rapid rate. If you’ve been feeling uncomfortable, then you’re not alone. Luckily, gentle exercise can really help with aches and pains, but your new fitness routine will probably look very different from the one you’re used to. Exercise is perfectly safe in pregnancy, but you do need to be careful. Always speak to your doctor before starting new exercises, but it can also be worth looking for a personal trainer who specializes in supporting pregnant women. This way, you’ll have the safest routine for both you and your baby.
Here are some tips you should consider in the meantime:
Move your body every day
It’s recommended that pregnant women keep moving and do around 30 minutes of exercise each day. However, this exercise shouldn’t be too strenuous, especially if the weather is warm. Most women chose to go for a gentle walk, but you could also consider swimming or prenatal aqua aerobics. If 30 minutes of exercise feels like a lot, it’s ok to reduce this time and do whatever you feel comfortable with. Everyone’s body is different, so don’t base your experience on someone else’s.
Take things slow
If you’re ever exercising and feeling very tired or are in pain, you must stop immediately. Exercise during pregnancy isn’t about pushing yourself to your limits or improving your fitness, it’s about maintaining your mobility so you can go about your daily life and feel comfortable. Your priority during this time is your baby and it’s ok to take a break. If you’re not sure how much exercise you can handle, start with a small amount and build up your routine over time.
Most exercises that you can do at home or at a fitness center are relatively safe and don’t carry a high risk of injury. Exercise like cycling, gymnastics, and ice skating, however, could put you and your baby in danger if you fall. Stick to low impact exercises where you feel confident in your movements. While you might be an experienced horse rider, it’s not worth taking any risks in your pregnancy. Your beloved sports will still be waiting for you when your baby is born.
Focus on stretching and strengthening
Cardio exercises in pregnancy are generally a no-go. It’s best to avoid feeling out of breath and you should always be able to have a conversation when you work out. However, that doesn’t mean you can’t do yoga and Pilates which help you to tone and stretch your muscles. These routines usually involve very small movements that can be taken at your own pace and will help you to feel stronger and more confident in your body. If you like, you could focus on strengthening your back and pelvic floor muscles to help with childbirth in the coming months.
Pregnancy is a very unique time in your life, so make sure you take it easy and enjoy every moment.