Hey, Mama! Whether you're newly expecting or already well into your pregnancy, incorporating exercise into your routine is a positive step toward maintaining your health and well-being.

If you haven't been active before, you may have heard that now is not the time to start. But, good news! Starting an exercise routine during pregnancy might seem daunting, but it's entirely possible and beneficial for you and your baby. In this post, we'll explore some simple and safe ways to ease into exercise during pregnancy, even if you're starting from scratch.

 

The Benefits of Exercise During Pregnancy

Before diving into specific exercises, let's take a moment to appreciate the benefits of prenatal exercise. 

Regular physical activity during pregnancy can help alleviate common discomforts such as back pain, constipation, and fatigue. It can also improve mood, promote better sleep, and boost your overall energy levels. Furthermore, staying active can reduce the risk of complications like gestational diabetes and preeclampsia while also aiding in faster postpartum recovery [1]. 

With all these advantages in mind, embracing exercise during pregnancy becomes a proactive choice for your health and your baby's well-being.

 

How to Begin Incorporating Exercise During Pregnancy

If you haven’t been exercising during pregnancy yet, it isn’t too late to start. Here are a few ways to begin safely.

Start Slow 

Your doctor should always clear you before beginning any exercise routine.

The key to beginning an exercise routine during pregnancy is starting slowly and simply. Begin with activities that feel comfortable and manageable, gradually increasing intensity and duration as your fitness level improves.

Walking is an excellent low-impact exercise to kickstart your fitness journey. Aim for a brisk walk for 20-30 minutes most days of the week. Not only does walking get your heart pumping, but it also provides a gentle way to strengthen your muscles and maintain joint flexibility.

Incorporate Light Strength Training

Strength training can be incredibly beneficial during pregnancy, helping to build endurance and prepare your body for the physical demands of labor and delivery. Start with bodyweight exercises that target major muscle groups, such as squats, lunges, and modified push-ups on an incline. 

Once that feels good, you can incorporate light weights. Remember to focus on proper form and avoid exercises or positions that put excessive pressure your core and pelvic floor.

If you’re brand new to strength training, you might find it valuable to follow a program to help you progress safely and effectively through your pregnancy without the guesswork. We have a Trimester 2 & 3 Program that does just that. You can use code “WAG” for 20% off!

Another great option, if you’re new to exercise, is to work with a Trainer who is educated in prenatal fitness. This trainer can help guide you through this chapter of your journey and keep you accountable for your goals. 

Explore Prenatal Yoga and Mobility Work

Prenatal yoga and mobility work are fantastic options for expectant mothers. They offer a blend of gentle stretching, strengthening, and relaxation techniques. These practices can help alleviate stress, improve posture, and promote balance and coordination. 

Look for prenatal-specific classes or online videos led by certified instructors who understand the unique needs of pregnant women. Be sure to inform your instructor about your pregnancy so they can provide appropriate modifications and guidance throughout the session.

If you’re looking for an app you can follow at home, The MINT Prjct created a Pregnancy Mobility Program with pliability and the six-time fittest woman on earth, Tia-Clair Toomey-Orr, designed to help you feel your best through each trimester and prepare you for birth.

Stay Hydrated and Cool

Hydration is essential during pregnancy, especially when engaging in physical activity. Drink plenty of water before, during, and after your workouts to stay hydrated and prevent overheating.

Choose lightweight, breathable clothing, and exercise during the cooler parts of the day to avoid the heat. If you're exercising indoors, ensure the room is well-ventilated, and consider using a fan to stay comfortable.

Seek Guidance When Needed

Above all, listen to your body throughout your exercise journey. Pay attention to how you feel during and after workouts, and don't hesitate to scale back or modify exercises if something doesn't feel right. Consult your healthcare provider before starting a new exercise program if you have any concerns or medical conditions. They can help offer personalized guidance based on your needs and ensure that you and your baby stay safe throughout your pregnancy journey.

 

Final Thoughts on Beginning a New Exercise Routine When Pregnant

Embarking on an exercise routine during pregnancy is a really positive step toward a healthier pregnancy and smoother postpartum recovery. By starting slowly, listening to your body, and incorporating activities like walking, strength training, yoga, and Pilates, you can enjoy the many benefits of prenatal exercise. 

Remember to stay hydrated, keep cool, and consult with your healthcare provider and an educated Trainer for personalized guidance and support. Dedication and determination allow you to embrace a fit and active pregnancy journey, setting the stage for a healthier future for you and your baby.

 

References:

1. Nelson, R. K., Hafner, S. M., Cook, A. C., Sterner, N. J., Butler, E. L., Jakiemiec, B. E., & Saltarelli W. A. (2022). Exercise during pregnancy: What do OB/GYNs believe and practice? A descriptive analysis. Womens Health rep (New Rochelle), 3(1), 274-280. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8896212/