Staying fit during pregnancy isn’t just about looking good; it’s about feeling your best and preparing your body for the journey ahead. Whether you’re a fitness enthusiast or just starting, there are safe and enjoyable ways to stay active during these special nine months and beyond.
Before you get started
- Warm-Up and Cool-Down: Regardless of your chosen activity, always remember to warm up before starting and cool down afterwards. This helps prepare your body for exercise and prevents injuries.
- Stay Hydrated: Drinking plenty of water is crucial. It keeps you hydrated and helps your body cope with the demands of pregnancy and exercise.
Try these exercises
- Walking: Simple yet effective, walking is a great way to stay fit. It’s gentle on the joints and can be done almost anywhere.
- Swimming: Feel weightless and wonderful! Swimming is excellent during pregnancy as the water supports your increased weight, reducing the strain on your body.
- At-Home Workouts: You don’t need a gym to stay in shape. Simple exercises like squats, lunges, leg lifts, and arm lifts, with or without light weights, can be done in the comfort of your home.
- Kegel Exercises: These are crucial for strengthening the muscles that support your bladder, uterus, and bowels. Strong pelvic muscles are beneficial for labor, birth, and recovery. To do Kegels, imagine stopping urine flow. Aim for five sets a day, holding each contraction for a count of five, repeated ten times.
- Yoga and Pilates: These activities are not just great for your body but also for your mind. They help maintain flexibility, strengthen your core, and reduce stress.
What to Avoid
- Activities with a risk of falling should be avoided to protect your baby.
- Lying flat on your back, especially after 16 weeks, can be harmful.
- Contact sports or activities in hot weather are not advisable.
In conclusion, activities like swimming, brisk walking, yoga, Pilates, and light strength training are safe and beneficial throughout your pregnancy. They offer low risk and high reward, helping you feel your best as you await the arrival of your little one. Remember, to keep your doctor updated about the exercises you do. Staying active during pregnancy is not just about physical health; it’s a celebration of your body’s incredible journey and being fit and fabulous is never a bad look.
References
https://www.webmd.com/baby/exercise-during-pregnancy
https://www.nhs.uk/pregnancy/keeping-well/exercise/
https://www.webmd.com/baby/third-trimester-pregnancy-exercise
