During pregnancy, exercise works wonders for both you and your baby. Here are the best and safest ways to break a sweat while you’re expecting.
Your back aches, your ankles are swollen, and you can't sleep (let's not even talk about the bloating and constipation!). If only there were something you could do to minimize the common symptoms of pregnancy. Turns out, there is: exercise is one of the most effective cures for the aches and pains of the expecting set.
Working out while you’re pregnant offers lots of benefits for you and your baby. You'll get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. And your baby may enjoy a fitter heart, lower BMI, and boost in brain health.
What's more, it doesn’t matter if you were an iron woman or a sofa slacker until now. You can still benefit from getting active during pregnancy. Exercise is also perfectly safe, as long as you get the okay from your practitioner before hitting any new or familiar workout routine and follow a few pregnancy-specific modifications.
So lace up those sneakers and get going! But before you do, read these guidelines and learn about some of the best exercises for pregnant women.
Benefits of exercising while pregnant
If you think of exercise solely as a way to fit into a smaller pair of pants, you may need to shift your perspective (and priorities) now that you’re pregnant. exercising during pregnancy can lead to a lower incidence of:
preterm birth
cesarean birth
excessive weight gain
gestational diabetes or hypertensive disorders such as preeclampsia
lower birth weight
It’s also an excellent way to:
maintain physical fitness
reduce low back pain (hello, growing tummy!)
manage symptoms of depression and anxiety
reduce stress
improve postpartum recovery
Brooke Cates, prenatal and postpartum fitness expert and owner of Studio Bloom, says some exercises can be implemented in each trimester to support the body through its physical changes while preparing for an easier return to exercise postpartum.
She emphasizes a shift of focus on core and pelvic floor awareness, which can help you build a deeper core-based connection before the real changes begin to take place.
Get clearance from your doctor if you’re new to exercise or you have any health conditions that may contraindicate exercise.
Drink plenty of water before, during, and after exercise.
Wear supportive clothing such as a supportive sports bra or belly band.
Don’t become overheated, especially during the first trimester.
Avoid lying flat on your back for too long, especially during the third trimester.
Avoid contact sports and hot yoga.
Staying physically active during pregnancy is beneficial for both mom and baby.
Including some form of exercise most days of the week can help keep your core strong, your muscles fit, and your cardiovascular system in top shape. Plus it can do wonders for your mental health
Make sure to listen to your body and stop if you feel any discomfort or pain. And as always, talk with your doctor if you have any questions or concerns about how your body is responding to an exercise program.
