Nothing is more important than staying healthy while you’re pregnant. You may already know how to eat healthy, but what about exercising with a baby on board? We’ve gathered some workouts you can do even with your baby bump.
Stretching
Anytime you engage in physical activity it’s advised that you warm up with some stretching. If you prefer, yoga is a very gentle yet effective way to exercise during your entire pregnancy. If yoga’s not your style, you still want to warm up your muscles to avoid injury.
Tips for stretching:
- Don’t force a stretch. Even if you could easily hold that position before becoming pregnant, you want to only stretch as far as you’re comfortable.
- Remember to breathe deeply and focus on your inhale and exhale. Not only does this ensure you move more comfortably but it also helps you avoid becoming light headed.
- Don’t lie on your back after your first trimester.
Cardio
Getting your heart pumping is still safe for healthy women with no pregnancy complications. Of course, you don’t want to overdo it so try some exercises that are less strenuous like walking or swimming. You may be able to still do strenuous exercises like dancing and running, but be sure to check with your doctor first.
Tips for Cardio:
- Buy new shoes. Your pregnant feet are not your pre-pregnant feet, so ensure you buy shoes that will support your weight so there is less shock on your feet and knees.
- Swimming is recommended the highest among cardiovascular exercises and is especially good for women suffering lower back pain.
- Check for local prenatal exercise classes. Not only are the classes great for meeting other moms-to-be, but you are often supervised by a trained professional who can help you avoid injury.
Weight training
Lifting weight is not recommended for every pregnant woman so consult your primary care physician before engaging. If you get the all clear to lift weights it can be helpful in building up muscles that will be stained during your pregnancy.
Tips for weight training:
- If you have been lifting weights pre-pregnancy, consider decreasing the weight and increasing the reps. A good rule of thumb is half the weight, double the reps.
- Give yourself a longer rest period between sets, and between workouts. Sometimes you can have an injury you don’t feel until the next day when your body has had a chance to cool down.
- Using machines versus free weights can be much safer while pregnant because they offer better control of the equipment.
