If you’re expecting a baby, there’s no doubt that excitement is filling your life. You’re redecorating a special room in your house and preparing all the necessary supplies for your new arrival.
As you do, you’re likely noticing changes in your body—some of which may be uncomfortable. Though pregnancy is natural, many women struggle with the weight gain that often accompanies it.
Fortunately, by following a smart exercise program, you can feel better about your body and limit excessive weight gain.
While you can’t entirely avoid weight gain, and shouldn’t try, gaining an excessive amount, like 50 pounds, can be difficult to lose later on.
It’s crucial to understand which exercises are safe during pregnancy to avoid putting yourself or your baby at risk. Let’s go over some key things to keep in mind.
Choosing Cardio Wisely
Cardio is one of the best exercises to maintain throughout pregnancy. Not only does it help with everyday activities, but it also makes it easier to return to exercise after birth.
Cardiovascular fitness tends to decline quickly without regular activity, so maintaining it is essential.
When performing cardio, aim to keep your heart rate moderate—not too high like you might have with interval training before pregnancy.
Avoid allowing your heart rate to rise excessively, as this could put your baby at risk due to increased blood pressure and added strain on your body.
Additionally, ensure that your body temperature doesn’t spike too much, as higher heart rates tend to lead to higher internal temperatures.
If you were a runner before pregnancy, you can continue your routine but avoid pushing for performance improvements. Many women can maintain running through their second trimester but may need to slow down as they approach delivery.
If you weren’t a runner, now is not the time to start. Instead, consider other cardio forms like walking, cycling, or swimming. These exercises are gentle on the joints and excellent for maintaining fitness.
As you progress in your pregnancy, reduce the intensity and duration of your cardio sessions. Listen to your body and break your cardio into shorter sessions if needed, doing ten-minute bursts throughout the day.
Don’t Neglect Strength Training
Another essential exercise is strength training, which helps maintain muscle mass and keeps your metabolism high throughout pregnancy.
Avoid exercises that require you to lie face down, either on the floor or an exercise machine, to reduce any stress on your stomach.
You should also lift moderate weights to avoid an increase in blood pressure, which could pose risks for both you and your baby.
Many women find bodyweight exercises sufficient during this time. Push-ups, lunges, bodyweight squats, and dips are all great options. Resistance bands are another excellent choice, as they target all major muscle groups without the intensity of heavy weights.
Consider Pregnancy Yoga
Yoga can also be a great addition to your exercise routine. Look for a class tailored for pregnant women or one that focuses on relaxation at a beginner’s level.
Pregnancy can affect your flexibility, and it’s important not to attempt any extreme or awkward poses. Yoga can help relieve stress and prevent tightness in your body, making it an ideal exercise during pregnancy.
In conclusion, aim for at least 30 minutes of exercise each day during your pregnancy. Choose activities that you feel comfortable with and enjoy.
By staying active, you’ll feel better about the changes happening in your body and find it easier to shed the baby weight once your bundle of joy arrives.
