Pregnancy is a beautiful and transformative journey, but a healthy pregnancy journey comes with its fair share of challenges. One way to alleviate some of these common discomforts is through exercise during pregnancy. Not only can regular exercise benefit your overall health and your baby, but it can also boost your mood and energy levels.
Why Staying Active During Pregnancy Matters
In general, exercise has numerous benefits for pregnant women. It strengthens the heart and lungs, improves overall fitness, reduces discomforts such as backaches and constipation, and helps maintain a healthy weight gain during pregnancy. Exercise has also been linked to a decreased risk of gestational diabetes, preeclampsia, and cesarean birth. But when it comes to exercising for a healthy pregnancy journey, safety is key.
Healthy Pregnancy Tips to Start
Once you have the go-ahead from your doctor, aim for at least 30 minutes of moderate-intensity aerobic exercise five days a week. This can include activities like brisk walking, gardening, or dancing. Remember that even small amounts of movement can be beneficial, so don’t worry if you’re unable to meet the recommended guidelines.
- Stay hydrated and drink plenty of water before, during, and after your workout.
- Avoid exercises that involve lying flat on your back after the first trimester. This position can put too much pressure on the vena cava (the main vein that carries blood from your lower body to your heart) and reduce blood flow to you and your baby.
- Listen to your body and don’t push yourself too hard. If something doesn’t feel right, stop immediately and consult with your doctor.
Safe Stretches & Simple Movements
Keep in mind that staying active during pregnancy doesn’t have to mean intense workouts or pushing yourself too hard. Walking, swimming, prenatal yoga, and other low-impact activities can also provide numerous benefits for both you and your baby. If you’re wondering how to incorporate exercise into early pregnancy or which exercises are safe during this time, Motherly Embrace has you covered.
Pelvic tilts: Stand with your feet hip-width apart and place your hands on your hips. Slowly tilt your pelvis forward, arching your lower back. Hold for a few seconds, then tilt your pelvis backward, rounding out your lower back. Repeat 5-10 times.
Side stretches: Stand with your feet shoulder-width apart and raise one arm above your head while leaning to the opposite side. Hold for a few seconds, then switch sides. This stretch can help alleviate tension in the upper body.
Squats: Stand with your feet slightly wider than hip-width apart and toes pointed outward at a 45-degree angle. Keep your back straight and slowly squat down, keeping your knees in line with your toes. Hold for a few seconds, then slowly return to standing position. Repeat 5-10 times.
Modified push-ups: Get into a kneeling position with your hands shoulder-width apart on the floor. Slowly lower your chest towards the ground, keeping your elbows close to your sides. Push back up to starting position and repeat 5-10 times.
So keep moving, mama-to-be, and enjoy all the benefits of staying active during your pregnancy. You’re doing great! And if at any point you feel uncomfortable or experience pain, stop immediately and speak with your doctor. Take care of yourself and your growing baby, and congratulations on this exciting journey!
Listen To Your Body
Always warm up before exercising and cool down afterwards. Remember a healthy pregnancy journey starts with listening to your body and modifying any movements needed. For further consultation or chiropractic services, visit us today!
At Motherly Embrace, we believe exercise during pregnancy not only benefits you physically, but it can also have positive effects on your mental health. It can help reduce stress, improve mood and sleep, and even prepare your body for labor.
