Thursday, August 17, 2017

7 SAFE Exercises To Do While Pregnant


There has always been such a stigma about women exercising while pregnant. I've had to endure weird looks from people when out on runs and have also received comments from my own family about how I'm hurting my baby for exercising. I've expressed my frustrations about it here, but instead of getting mad at people for accusing me of hurting my baby I decided to do some research on what exercises are ACTUALLY safe to do while pregnant. So this blog post is for all the pregnant mommas out there that still want to exercise while pregnant. As long as you get the green light from your medical provider, these 7 exercises are safe to do during your pregnancy. They have helped me stay active and healthy during my entire pregnancy.  I'm currently 39 weeks pregnant and any day now our little miracle baby will be joining our family. Yes, I'm one of the lucky ones that has been able to exercise during my entire pregnancy. Fair warming, it does gets a bit harder towards the end of the pregnancy since the bump just kinda takes over.  I've just learned to modify workouts and listen to my body. Happy exercising mommas!



Walking/Running: Probably the easiest and safest exercise to do while pregnant. Getting in just a 30 minute cardio session with walking or running can safely help you stay active during pregnancy. Since I was runner prior to getting pregnant, my doctor said it was safe for me to continue during my pregnancy. My pace got slower but I just tried to maintain a healthy and safe heart rate for me and for my baby. Now that I am on my final stretch I have been logging in more treadmill miles in my garage but I'm still out there!

Barre: Barre is an excellent way to continue being active during pregnancy.  It is a mostly low-impact form of exercise for elongating your muscles and can be modified during all stages of pregnancy to keep your body healthy, strong, and flexible for labor. This in turn helps your muscles bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax.


Swimming/Water Aerobics: Pregnancy during the summer is not always easy. Looking for a great way to cool off and still get a good workout? Then take a water aerobic class or go out and swim some laps at your local pool. You'll feel lighter and more limber while out on the pool. It's also incredibly gentle on your loosening ligaments and joints.


Spin/Cycling: Indoor cycling is a great way to exercise while not putting any strain on your knees or joints. You can go at your own pace without the risk of falling. Wether you take a spin class or just hop on a stationary bike, you are guaranteed a good workout. The further along in your pregnancy though, you will have to make adjustments to the seat and handlebars since the baby bump can get in the way. If you are taking a spin class feel free to sit out sprints and hills if you feel overheated or exhausted at any point. Listen to your body ladies!


Yoga: Prenatal yoga is amazing for pregnant mommas since it encourages relaxation, deep core breathing, and flexibility which are all important during labor. Wether you go take a class at a yoga studio or watch a YouTube video, yoga is a great way to strengthen your core. There are specific prenatal yoga classes out there but if their isn't one around you then just ask your yoga instructor for modified poses. Side note: definitely avoid Bikram yoga since you need to pass on exercises that overheat you.    


Weight Lifting (modified): Light weights are totally safe during your pregnancy. Instead of using heavier weights opt for more repetitions. If you happen to have a gym membership, you can switch to using the machines. This can help with reducing your risk of injury since it is a controlled range of motion. I know there are some power lifters that continue to lift heavy during pregnancy (i.e. crossfit), but since I've never tried the sport I can't say yes or no to continuing. My advice is to listen to your body and stick to your medical provider's recommendations.

Pilates: During my pregnancy I did not actually try pilates but I do have pregnant friends that swear by it. I also know that many pilates studios have specific workouts geared towards pregnant women. A pregnancy-appropriate pilates workout focuses on strengthening your core and lengthening your muscles. By doing all those core exercises you help ease backaches, improve your posture, and your flexibility. All of which will help you out during labor.




Are you currently pregnant and still exercising?





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