Growing a tiny human is amazing, but let’s be real: Your growing belly and changing body can make it hard to maintain your usual workout routine.
Don’t sweat it. You can still work out in a way that’s safe and fun for both you and your baby-to-be. You just need to focus on low-impact exercises…and always discuss your exercise regimen with your doctor before beginning any activity to ensure it’s OK for your situation.
Ready to go? Let’s explore practical and effective ways to keep moving with your mini-me during these nine months.
The Importance of Exercise During Pregnancy
First, let’s talk about why exercise is so important during pregnancy. Not only does it help you maintain a healthy weight, but it also:
- Boosts energy. Pregnancy can sap your energy, especially during those first three months. Regular exercise can help combat that sluggish feeling and give you a much-needed energy boost.
- Eases aches and pains. From backaches to swollen ankles, pregnancy brings its fair share of discomfort. Low-impact exercise can help strengthen your muscles, improve posture, and reduce some of those aches and pains.
- Improves sleep. We all know how precious sleep is during pregnancy. Exercise can contribute to a better night’s rest.
- Reduces stress. Pregnancy can be a rollercoaster of emotions, and exercise is a natural stress reliever. It can help you relax, clear your head, and trigger your body’s natural feel-good hormones like dopamine and serotonin.
- Prepares your body for labor. Staying active during pregnancy can help you build strength and stamina, which is important for labor and delivery.
Working Out for Two
The American College of Obstetricians and Gynecologists recommends that pregnant women get at least 150 minutes of moderate aerobic activity weekly. So, what workouts are light on impact but heavy on enjoyment? Check out these options:
Walking
Lace up those sneakers and hit the pavement! It’s a simple, accessible way to support cardiovascular health, soak up some vitamin D, and clear your head. Aim for at least 30 minutes of brisk walking most days of the week.
Swimming
Swimming is a fantastic and refreshing way to relieve joint pressure, reduce swelling, and feel weightless (even with that growing belly!).
Prenatal Yoga
Yoga is all about gentle stretching, strengthening, and mindfulness — all super beneficial during pregnancy. Look for a prenatal yoga class featuring yoga specifically designed for expectant moms.
Prenatal Pilates
Similar to yoga, Pilates focuses on core strength and flexibility, which can be especially helpful as your belly grows.
Low-Impact Aerobics
Get your heart pumping with low-impact aerobics classes. Water aerobics and Zumba with low-impact modifications are two options.
Strength Training
Don’t be afraid to lift weights! Just make sure you use lighter weights and focus on proper form.
Cycling
Stationary or outdoor cycling is a low-impact way to get a cardio workout. If you’re riding outdoors, choose a flat route and be mindful of your balance.
Workout Tips for Every Trimester
- First trimester (0-13 weeks): If you were already active before getting pregnant, you can likely continue your routine with some modifications. If you’re new to exercise, start slowly and gradually increase your activity level.
- Second trimester (14-27 weeks): Month four kicks off what is often considered the “golden period” of pregnancy—when you’re feeling more energetic and your morning sickness has likely subsided. It’s a great time to try new activities or ramp up your existing routine.
- Third trimester (28-40 weeks): As you get into months eight and nine, you might need to modify your workouts further. Focus on exercises that are gentle on your joints, and avoid activities that strain your back or pelvis. Due to your shifting center of gravity during pregnancy, your balance may feel different. Consider using a chair or wall for added support during certain exercises.
Other Things to Keep in Mind
- Get your doctor’s OK. Always consult with your doctor before starting any new exercise routine during pregnancy. They can help you create a safe plan that meets your individual needs.
- Stay hydrated. Aim to drink at least 8-12 cups of water throughout the day, especially before, during, and after exercising. Keep an eye out for signs of dehydration, like dizziness, a racing heart, or dark yellow pee.
- Listen to your body. Take breaks when you need them. If you feel dizzy, get short of breath, or experience anything else that doesn’t feel right, stop and call your healthcare provider.
- Wear a good bra. Invest in a good sports bra that offers plenty of support for your growing breasts. As your bump gets bigger, consider a belly support band for extra comfort during walks or runs.
- Check the weather. Dress in loose-fitting, breathable layers. Skip your outdoor workout if it’s too hot or humid.
- Watch your position. As your pregnancy progresses, especially in the third trimester, try to avoid prolonged standing or lying flat on your back for too long. These positions may potentially impact your blood pressure and circulation.
The Bottom Line on Baby-Bump-Friendly Fitness
Staying active during pregnancy is a gift you give to yourself and your baby. It can help you feel your best, prepare your body for labor, and set a healthy foundation for your little one’s development. So, put on those sneakers, grab your water bottle, and get moving!
