Working out isn’t just about staying fit, but also about relieving stress and feeling great mentally and physically. While there may some stigma about working out while pregnant, there is nothing to worry about if you are doing it safely. Gentle routines like prenatal yoga, Pilates and pelvic floor and abdominal exercises can help improve stamina, flexibility and mood. These activities also can help alleviate common pregnancy discomforts like back pain and swelling. Staying active also improves cardiovascular health, which is important for both the mother and the developing baby. Finally, safe workouts prepare the body for labor, which leads to a smoother delivery.
Of course, it is important to consult with your healthcare provider before beginning any exercise program, especially during pregnancy. Here are some options to consider during your beautiful prenatal journey.
PREGNANCY PILATES
Has anyone said Pilates isn’t ideal for pregnant women? Well, here is the truth: Pilates is great for your body at any stage. However, you must do research to ensure your instructor and routine are a good fit for your pregnancy needs. Having an instructor who is certified in prenatal or postnatal Pilates is very important so he or she can modify your workouts and ensure you and the baby remain safe. It’s a wonderful experience, and I recommend Pilates to all moms-to-be.
PRENATAL YOGA
Yoga practice adds many amazing benefits to your life. Beyond the physical aspects of strength, flexibility and balance, yoga provides a sanctuary for mental and emotional wellness. The calming and centering nature of yoga helps alleviate stress and anxiety, fostering a sense of inner peace.
As women, we are always navigating the demands of daily life. Incorporating yoga into our routine can be a powerful tool for managing stress. Moreover, yoga encourages mindfulness and self-awareness, promoting a positive body image and a deeper connection to ourselves and others.
Just because you are a mama doesn’t mean you should quit this mindful exercise. It adds positivity to your journey and relieves many of the physical and mental stresses of pregnancy, not to mention the bond you can create while doing prenatal yoga. When the time comes for labor, yoga will have given you increased strength and stamina, as well as beneficial breathing and relaxation techniques.
DANCE CLASS
For the mamas who can’t stop the beat, group dance classes are a great way to express yourself while having fun and staying fit. Dancing counts as aerobic exercise; from ballroom to Zumba, dance is a great way to keep moving.
Some mothers-to-be might not know this, but dancing helps with balance and coordination. Your cute new bump might have you feeling a bit clumsy, and practicing some coordinating dance steps can help. Plus, dancing can give you big energy. Hormonal changes affect your body by making you feel easily fatigued, lethargic and unmotivated. Ultimately, dancing helps you to sleep better and feel more rested during the day.
PELVIC FLOOR AND ABDOMINAL EXERCISES
Pelvic floor exercises are great for all stages of our lives, including pregnancy. Have you ever laughed and accidentally tinkled? Don’t feel embarrassed; it’s common during your baby-carrying days. Hormonal changes cause your muscles to soften and stretch more easily as you get closer to labor. Pelvic floor exercises can help with stress incontinence in the future.
Also, don’t neglect your abdominal workouts. Your core is key; you use these muscles to push the baby out, and they also support your spine. If you hit your abs hard at the gym before pregnancy, you can alleviate pressure on your back and promote proper posture, fending off the lower back pain that’s so common during pregnancy. If you are just now strengthening your abdominals, there are safe workouts that will help you feel good in the process.
CLIMBING STAIRS
Climbing stairs is a great, low-impact exercise that works out your leg muscles and improves blood flow. Before you try it, make sure you have the proper footwear.
As a bonus, adding stair-climbing to your regular routine can provide a natural energy boost, making it a convenient and accessible option for pregnant women looking to stay active throughout their motherhood journey.
However you decide to keep in shape during your pregnancy, remember to talk with your healthcare professional before adding new exercises to your routine.