Staying active during pregnancy is incredibly beneficial for both the mom and baby. Number one priority is, that you follow safe pregnancy workouts.
This comprehensive guide covers everything you need to know about pregnancy fitness, from safe exercises for each trimester to the many physical and mental benefits of staying active. Whether you’re a fitness enthusiast looking to maintain your routine or a beginner wanting to start a healthy lifestyle, this guide will provide you with the knowledge and confidence to exercise safely and effectively throughout your pregnancy.
Exercising during pregnancy has numerous benefits, including improved cardiovascular health, better mood regulation, reduced back pain, and easier labor and delivery. Regular physical activity can also help manage weight gain, lower the risk of gestational diabetes, and increase overall energy levels.
Additionally, exercise releases endorphins, which can help reduce stress and anxiety—common concerns for expecting mothers. Staying active helps maintain muscle tone and strength, which is beneficial for both labor and postpartum recovery.
It’s crucial to choose safe exercises during pregnancy to ensure the health and safety of both the mom and baby. Each trimester presents unique changes to the body, so exercise routines should be adjusted accordingly. Certified Personal Trainers for Pregnancy and Postpartum Exercise can guide you on this journey. Here are some general guidelines for safe exercises during each stage of pregnancy:
First Trimester: Avoid lying on stomach, high heat exercise classes/outdoor climate, high risk for falling activites, holding breath during exercise.
Second Trimester: As your body changes, you might need to modify your routine. When it comes to lifting weights you can continue to up your intensity with the supervision of a professional, and will want to monitor movements like twisting at the waist (russian twists, cable chops), and avoid lying prone.
Third Trimester: Intensity most likely will naturally drop off for workouts which is perfectly okay, as daily life activites output increases, continue to avoid movements and settings from previous trimesters while adding in beneficial activities like mobility for labor and pelvic floor relaxation techniques. Make sure to listen to your body and adjust intensity as needed.
Regular exercise during pregnancy can lead to:
Whether you’re new to exercise or an experienced athlete, it’s important to tailor your workouts to your fitness level and pregnancy stage. Below are sample workout plans that cater to different fitness levels:
Contrary to popular belief you can safely add in lifting weights with the help of a professional, and not limit prenatal exercise to yoga and walking.
Staying hydrated and maintaining a balanced diet is essential for any exercise routine, especially during pregnancy. Proper hydration helps prevent overheating and reduces the risk of complications, while a balanced diet provides the necessary nutrients for both mother and baby.
There are many myths surrounding pregnancy and exercise, which can lead to unnecessary fear and confusion. Common myths include the belief that exercising can harm the baby or that pregnant women should only do light activities like walking.
Exercising during pregnancy can provide numerous benefits for both the mother and the baby. From improving mood and energy levels to preparing the body for labor and enhancing postpartum recovery, staying active is a key component of a healthy pregnancy. Remember to consult with your healthcare provider before starting any new exercise routine and listen to your body as it changes.
Are you ready to take your pregnancy fitness journey to the next level? Carly Maxwell, certified pregnancy personal trainer, is here to help!
