Pregnancy is a transformative time, and staying active can play a vital role in supporting physical and mental well-being. Exercising during pregnancy offers benefits like improved mood, better sleep, and enhanced physical resilience. However, it’s essential to approach physical activity with mindfulness and care. In honor of International Mind-Body Wellness Day (January 3), discover how staying active can nurture your mind and body during this transformative time.
Here’s what you need to know about exercising during pregnancy
Stick to what’s familiar
For many, pregnancy is the first time they’re told to gain weight. Seeing the number on the scale rise can cause negative feelings, which leads some to change their workout routines to feel more in control of the weight distribution. Exercise is a good thing, but it’s not the time to try a new workout routine or try to get to the next level of fitness. Pregnancy is not the time to start intense new activities but rather to maintain what your body already knows. For example, if you enjoy yoga, keep practicing your usual poses with adjustments as needed.
Safety first
The goal of exercising during pregnancy is to find and experience the benefits of exercise while minimizing the risks to your developing child. Consult a healthcare provider before starting or continuing any exercise routine. Avoid activities with a high risk of falling or physical impact, like skiing or contact sports. Opt for controlled and predictable movements.
Slow down
You will find that your abilities change throughout pregnancy. That is not at all related to your level of fitness. You’re growing a baby, and that will affect most aspects of your life. Slowing down workouts can be challenging. However, it’s necessary. Your body is working harder than ever, even at rest. It’s okay to slow your pace and reduce intensity. Listen to your body—if something feels uncomfortable or overly taxing, it’s a sign to take it easy.
Stay hydrated
Drinking water is important at any stage of life, but it is especially important during pregnancy.
Take special care to hydrate. This means drinking water before your workout, while you’re working out, and after your workout. That sounds like a lot of water, and potentially multiple trips to the bathroom. It’s worth it.
Dehydration during pregnancy can lead to serious pregnancy complications, including neural tube defects, low amniotic fluid, inadequate breast milk production, and even premature labor, according to the American Pregnancy Association.
Keep your water intake up. It’s okay to pause your workout for a bathroom break.
Low impact
Joint pain during pregnancy is common. If you’re experiencing this symptom, opt for lower impact workouts that will be easier on your joints. This means avoiding exercises that involve a lot of jumping or running. Consider swimming, walking, or joining a low impact aerobics class as an alternative.
Be body conscious
When exercising during pregnancy, it’s especially important to listen to your body. Our capabilities change daily, even outside of pregnancy. Make self-awareness a priority. Stop doing any movement that doesn’t feel right in the moment. If a movement feels uncomfortable or painful, try substituting a different exercise or taking a short break. Sometimes it may be necessary to end your workout early. Whatever your decision, it’s important to be mindful and respect what your body needs during this time.
Eat well
Exercise burns calories, and pregnancy requires you to slightly increase your caloric intake in the later trimesters. Be sure that you’re getting enough to eat. Load up on nutrient-rich foods that will energize your workouts and support the development of your child. Pair a protein with a produce for a healthy pregnancy snack.
Practice Mindfulness
Exercise isn’t just about physical health—it’s an opportunity to connect with your body and your baby. Consider incorporating mindfulness practices like deep breathing or prenatal yoga to enhance your overall sense of well-being.
Now you know how to safely exercise during pregnancy. Not sure what to try? Here are some pregnancy-safe exercise ideas to help you get started:
- Pre-natal Yoga – The slower pace of this class will relax your mind while still challenging your body. The flow will avoid any poses that may be unsafe while pregnant. If you’re ever in doubt, meet in child’s pose.
- Elliptical – Get your heart rate up with this low impact exercise. Vary your workout using the pre-programmed options on the machine. Just make sure you don’t push too hard.
- Swimming – This is one of the safest and most effective options for exercising during pregnancy. It offers a full body workout with minimal impact on the joints.
- Spinning – Spin classes are a low impact form of cardio that you can enjoy in a class or by yourself. Remember that you control the intensity. Only work as hard as your body can handle in the moment.
Conclusion
Staying active during pregnancy can be a rewarding way to nurture both your body and mind. By focusing on safety, mindfulness, and self-awareness, you can enjoy the benefits of exercise while preparing for the next exciting chapter of life. Always consult with your healthcare provider to tailor an exercise plan that’s best suited for you.
Author’s note: This post was originally published in June 2017 and has been updated for accuracy and comprehensiveness.
