You shouldn’t stop your life just because a baby is on the way. There are many things you obviously can’t do the way you used to while you’re pregnant but that doesn’t mean you can’t do them anymore completely. One of these is exercise.
According to research done by the National Center for Biotechnology Information (NCBI), only 40% of patients exercise when they’re pregnant. Many falsities surround exercising while pregnant---the number one of which is that it’s dangerous and risky for the baby, just for the mother to lose or not gain weight. Doctors and researchers have debunked these fears and judgments, even highly recommending exercise for pregnant moms.
Being active during the pregnancy actually reaps health benefits for both the mother and the child. Safety is ensured if strict precautions are taken by the mother who should be extra vigilant when her body signals her to stop such as if she experiences chest pains, abdominal pain, and God forbid vaginal bleeding.
All pregnant people could exercise as early as Week One up to the last stretch of pregnancy. Even if you don’t exercise that much before getting pregnant, starting to be active during pregnancy is recommended. Just take it slowly and don’t exercise up to the point of exhaustion. Unfortunately, people with medical conditions such as asthma, heart disease, and Type 1 Diabetes are not advised to exercise while pregnant.
Why Should I Exercise While I’m Pregnant?
The answer is simple: exercise is beneficial for your physical and mental health. The US Department of Health and Human Services recommends 150 hours of moderate exercise every week or 30 minutes a day for five days a week.
Exercising while pregnant helps improve blood circulation, relieves stress, lessens common discomfort like backaches, reduces chances of cesarean birth, prevents developing diabetes during pregnancy, makes labor and delivery easier, and helps in losing weight gain post-pregnancy.
Pregnant moms just need a shove in the right direction to keep themselves moving and motivated to break some sweat.
What Exercises Can I Do While I’m Pregnant?
Indoor Spinning
Stationary cycling or indoor spinning is a safe exercise for a pregnant woman. There is no danger of falling down because you are in a fixed seating position and your weight is supported. It’s a good activity to release endorphins that will reduce your stress.
Flexispot has a Sit2Go 2-in-1 Fitness Chair that has a supportive seat cushion and a height-adjustable seat. The pedals are extra comfortable and you may adjust their resistance level based on your skill. This particular item comes with a breathable mesh backrest that is guaranteed to offer comfort and stability.
https://www.flexispot.com/desk-bikes/fitness/sit2go-fitness-chair
Indoor Rowing
Like spinning, indoor rowing is stationary. There is no need to put pressure on your lower body including your ankles, knees, and hips because you’ll be seated the entire time.
Flexispot has an AB Foldable Rowing LCL that comes with non-slip foot pedals and large velcro straps. The resistance level is adjustable and its double dynamic handles allow it to be used for various arm exercises.
https://www.flexispot.com/health-fitness/fitness/ab-foldable-rowing-lcl
Standing Bicep Curls / Single Arm Rows
Arm exercises will come in handy once the bun is out of the oven. Carrying a baby, even newborns, requires arm strength so doing bicep curls will help prepare you for the weight of a baby. Doing it in a standing position helps improve posture.
Flexispot has an adjustable dumbbell LCL that you can easily change the weight of by just rotating the body. This particular unit has a textured, non-slip, and ergonomic handle. As a pregnant woman, do not use a weight that is heavier than 10 pounds. Listen to your body’s comfort.
https://www.flexispot.com/health-fitness/fitness/adjustable-dumbbell-lcl
A bonus product from Flexispot is the Vibration Plate Exercise Machine. It has a Waver that creates a full-body vibration and will activate your pregnant body at all stages of your workout. Speed is also adjustable, especially for a pregnant woman who has to be extra cautious. It’s easy to change with the LED Touch Screen and Remote control that comes with the machine.
https://www.flexispot.com/health-fitness/fitness/vibration-plate-exercise-machine-vb1
Yoga
Non-aerobic exercises such as yoga are highly recommended for pregnant women. If unable to attend class, watch a yoga video online with basic stretches to follow. Avoid yoga positions that make you lie flat on your back. Be cautious as well with overextending your legs or any body part.
Swimming
Cardiovascular activities made it to the list including swimming. It’s safe for pregnant moms because the body is weightless underwater and there is no threat of a high-impact injury while swimming. It improves blood circulation and strengthens the core. Plus your buoyancy underwater provides relief for your lower back by taking the pressure off of your baby bump.
Kegel Exercises
Kegels can strengthen your pelvic floor muscles, the muscles you’ll need during childbirth. Doing it regularly will strengthen the muscles in your pelvic and vaginal areas. Examples of pelvic floor exercises are Glute Bridges and the Butterfly Pelvic Tilt.
How to Ensure I’m Safe with my Baby While Exercising?
1. Make sure you are cleared by your doctor to exercise while pregnant, especially if you have health conditions pre-pregnancy such as heart disease.
2. Do not take water for granted. Drink lots of it before, during, and after an exercise.
3. Do not wear tight clothes and support your bust with the proper sports bra or a belly band for your bump.
4. Do not exercise in extremely hot temperatures.
5. Do not exercise up to the point of exhaustion.
6. Eat the right amount of food calories a day that will meet the nutrition requirement of your pregnancy and exercise routine.
7. After eating, wait for at least an hour before working out.
8. Take it slow and stop when you feel dizzy.
9. Listen to your body and its warning signs. It’s time to stop exercising when you feel chest pain, abdominal pain, pelvic pain, headache, vaginal bleeding, shortness of breath, and ankle swelling.
Taking care of yourself while you’re pregnant also means you’re taking care of the baby growing inside of you! Congratulations in advance on the healthy baby you’ll be delivering.
