Eating well while pregnant can benefit both you and your child. When combined with exercise during pregnancy, you can expect a healthy, stress-free pregnancy that will improve your mood, lead to better sleep, and keep body aches at bay. Whether you're a couch potato looking to increase your energy while pregnant or an active soul who already has pre-pregnancy workout routines, it's vital that you read these guidelines before you do anything.
Consult Your Doctor
We cannot stress this enough. Before beginning any exercise program, including prenatal yoga, every pregnant woman should first consult with her doctor, even if they were actively going to the gym before getting pregnant. You must ensure that your doctor gives you the all-clear because not all pregnant women are the same. Based on your checkup results and medical history, they know what kind of exercises are best for you.
Set Sensible Goals
Exercising is safe and healthy for most pregnant women and their babies. Healthy pregnant women should engage in at least 2 ½ hours of moderately-intense aerobic activity per week. Of course, you are not required to complete these 2 ½ hours all at once. Instead, you can spread it out over the course of the week. Do 30 minutes of exercise daily, for example. But if you feel that this seems excessive, simply divide the 30 minutes by doing something active for 10 minutes three times per day. Sounds like a good plan, right?
Pace Yourself When Exercising
Physical activity should make you feel good and energized throughout the day, not make you feel worse! Exercise is recommended during pregnancy so your mind and body is healthy, and even reduce your risk for pregnancy-related complications such as gestational diabetes and preeclampsia. However, when you can’t talk normally while exercising, it’s a sign that you’re pushing yourself too hard and should stop at once. Begin slowly and gradually increase your level of fitness, such as starting with 5 minutes of activity per day and gradually increasing to 30 minutes per day.
Pick Activities You Enjoy
If you don't enjoy exercising, you'll tend to slack off more during pregnancy, which can be hazardous to your health. Sleeping, watching TV, and eating for two adults can all lead to weight gain. Choose physical activities that are both enjoyable and safe for you. Request assistance from those around you, such as friends or family, to accompany you. Take a walk with your husband or a mom friend from your neighborhood, for example. Walking may not be the most enjoyable activity, but it can be enjoyable to walk with someone whose company you enjoy.
Stay Cool and Hydrated
Drink plenty of water before, during, and after working out, according to the American College of Obstetricians and Gynecologists. Wear loose-fitting clothing and engage in physical activities in a cool area of the house or a temperature-controlled room to avoid becoming overheated. Exercising outside in extreme heat and humidity is not recommended.
Make sure your belly and breasts are well-supported
Have you ever tried running while wearing a flimsy bra when you weren't pregnant? We can't even fathom the thought! It sounds awful and unsettling! Similarly, it is crucial to wear an accessory that can help support your growing belly. The Bub's Maternity Belt can support the uterus and reduce discomfort caused by movement during exercise or any physical activity by applying gentle compression. As your pregnancy progresses, the belly band will also reduce discomfort while brisk walking. And yes, wearing a sports bra is still a must to help support and protect your breasts.
Stop Working Out If...
- You are dizzy or feel like passing out.
- You're suffering from a headache.
- You have chest pain, difficulty breathing, or a fast heartbeat.
- You have difficulty walking.
- You are having painful contractions.
- You are bleeding from the vagina or have vaginal fluid leaking.
Finally, if you are an experienced runner or frequent gym goer, you may be able to continue doing many of your normal activities, excluding those that are not safe for pregnancy. Just make sure to consult your OB-GYN before engaging in any physical activity.