Exercise During Pregnancy

​Exercise is wonderful during pregnancy.  If you already have a workout routine, I applaud you.  If you are looking for ideas, here are some excellent options to consider incorporating into your pregnancy fitness routine:

• Walking: This is often recommended as a fantastic starting point and can be continued throughout your pregnancy. It's low-impact, accessible, and great for cardiovascular health.
• Swimming and Water Aerobics: The buoyancy of water provides excellent support, reducing stress on your joints and back. Swimming works multiple muscle groups and feels refreshing, especially in later trimesters.
• Prenatal Yoga and Pilates: These classes are specifically designed for pregnant women, focusing on gentle stretching, strengthening, flexibility, balance, and breathing techniques. They can help alleviate common pregnancy discomforts like back pain and improve posture.
• Stationary Cycling: This provides a cardiovascular workout with minimal impact on your joints. You have more control over the intensity and can easily stop if needed.
• Low-Impact Aerobics: Activities like modified Zumba or dance fitness classes designed for pregnancy can be a fun way to get your heart rate up.
• Strength Training (with modifications): Maintaining muscle strength is important for supporting your changing body and preparing for the demands of motherhood. Use lighter weights or resistance bands and focus on higher repetitions. Avoid exercises that put direct pressure on your abdomen or involve holding your breath. Focus on functional movements like squats, lunges, and rows.

How to Progress in Exercise:
Progression should be gradual and based on how your body feels. Here are some general guidelines:

• Start Slowly: If you are new to exercise, begin with shorter durations and lower intensity. Gradually increase the time and effort as you feel comfortable.
• Focus on Duration Before Intensity: Initially, aim to increase the length of your workouts before significantly increasing the intensity.
• Listen to Your Breathing: You should be able to hold a conversation comfortably while exercising. If you are too breathless to talk, you are likely pushing yourself too hard.
• Pay Attention to Posture: Maintain good form throughout your exercises to prevent injury and maximize effectiveness.
• Incorporate Rest: Allow for adequate rest between workouts to allow your body to recover.

Don't compare yourself to others. Every pregnancy is different, and what feels comfortable for one person may not feel right for another. Focus on what feels good for your body.  Incorporating some form of exercise into your day is so beneficial for you and for baby.