10 Tips for Exercising While Pregnant
As the belly expands, the baby grows, and your energy is zapped. Being pregnant can be a strain: mentally, physically, and emotionally. The time when a woman is pregnant is a magical time when she gets to experience her body doing what it is meant to do: carry another human until birth. What an honor!
What about the regimen you have worked hard to get down pat? The lunges, crunches, weights that you have been taking care to be diligent about doing? Can you still do that while you are pregnant? In most cases, yes, you should be able to be active and exercise-just not in the hardcore way you may have been previously.
Here are 10 tips for exercising while pregnant.
Talk to your Doctor
It is always important to discuss exercise changes with your doctor. If you were not on a regular exercise program prior to pregnancy, then you should seek the approval of a medical professional before starting a new one. Ease into an exercise routine: there is not need to put undue stress on the body.
Recognize Body Changes
When you are pregnant. There are a myriad of beautiful changes happening in your body. One in particular to note is that your center of gravity shifts. This can cause you to lose your balance and fall easily. If you are using walking as your exercise of choice, then avoid surfaces that could cause you to fall: potholes, uneven sidewalks, rough surfaces.
One website suggests to focus on deep core exercises, again, only if you already have a routine. By focusing on the core, you are preparing your muscles for childbirth. One of the many benefits of exercise is getting the muscles ready for a smooth childbirth.
Listen to your Body
Pay attention to the way that your body is responding to the exercise. Make sure to rest when you need to rest, drink water when you need to, and basically become intune with what the body is telling you. Along with making sure to listen to your body, also do not overdo the exercising. Just because you feel that you can complete more exercise, it does not mean you should. As mentioned above, listen to your body. There is a difference between pushing and just going crazy!
There are alot of moves/exercise you can still do while pregnant but there are alot some that need modification or that shouldnt be done. Make sure to make modifications when it comes to core moves like planking & crunching. These moves are fine to do during your first trimester but as baby and belly get bigger the added pressure could cause Diastasis Recti (separation of the abdominal muscles). This would happen after pregnancy. So being aware of what moves should be modified and what moves are okay to do is important!
Exercise with your partner
Making exercise part of a routine with your partner will not only help you be accountable, but it will also start to build a stronger bond between you two. You will have many tired days and sleepless nights in the days to come, but exercising together helps you to learn to work as a team. If you already work well as a team, you will only strengthen that bond.
Stretch and Warm-up
Just like you do when not pregnant, stretching and warming up before a workout is the best habit to have. Being pregnant comes with it’s own set of problems, and sore muscles does not need to be one of them!
Mind over Matter
Exercising while fatigued is all about mentally getting yourself to actually be active. The balance is remembering to listen to your body, but also use the mind over matter to at least try.
Even when you are not pregnant, it is important to hydrate. While you are exercising, make sure to get enough water.
The pre-work and post-workout food items become even more important while you are pregnant. You are in need of the energy, nutrition, and replenishing nutrients is extremely important to the body. While you are pregnant and exercising, make sure that you are eating healthy, nutritious foods throughout the day. Using a pre-workout supplement and a post-workout supplement is a great idea. Make sure to check with your doctor first before starting any supplements. (Linked are the supplements I currently take at 22 weeks pregnant).
Being pregnant is a great experience, taking care of yourself during this time should be extra important. Many women fear being unable to continue their “normal” routines while pregnant, but exercising does not have to be something you need to give up. Staying active is important for you and the baby, and it will help you feel better overall.
I would be happy to talk to you about great routines for pregnancy exercise, as I am pregnant and exercising right now! Contact me for more information, tips, tricks, and my nutrition regimen.