You’ll probably never forget how excited (or terrified) during pregnancy you were when you saw those two blue or pink lines appear.
And now that you’re expecting a child, you may be thinking what needs to change and what can be left alone.
What’s the good news?
Staying active is at the top of my list of goals for the next nine months.
We’ve got you cover whether you want to keep your existing workout programme or start a new one.
Here’s everything you need to know about remaining active during your pregnancy, from cardio and strength training to stretching and core routines.
Maintaining a even fitness regimen can help you stay healthy and feel your best through your pregnancy.
It can also help to progress your posture and improve some common aches and pains, such as backaches and weariness.
It may help to avoid gestational diabetes (diabetes that develops during pregnancy), decrease stress, and increase the stamina needed for labour and delivery, according to research.
If you were really active prior to becoming pregnant, you should be able to stay doing so with some changes.
You can exercise at your previous level as long as you are comfortable and your doctor has given you permission. Low-impact aerobics are preferred over high-impact aerobics.
How much exercise should I do when pregnant?
Most (though not all) days of the week, the American College of Obstetricians and Gynecologists (ACOG) recommends that expectant mothers get at least 30 minutes of moderate exercise.
What is includ in those 30 minutes?
Three 10-minute walks spread throughout the day are just as helpful to your heart and general health as 30 minutes on the treadmill or cycle at the gym.
Even non-exercise activities, such as vacuuming for 15 minutes or doing light yard work for 15 minutes, counts toward your daily target.
Exercise safety advice for pregnant women
When it comes to pregnancy exercises, Cates believes there aren’t many that need to be eliminat from your present routine.
“While most workouts may be done throughout each trimester,” she explains, “changing and dialling back
when necessary will assist develop strength, stability, and physical adaptability as your body changes.”
With that in mind, the American College of Obstetricians and Gynecologists (ACOG) has provided some general safety precautions to consider when exercising during pregnancy.
- If you’re new to exercise or have any health conditions that can make it unsafe for you to exercise, consult your doctor.
- Before, during, and after exercise, drink lots of water.
- Wear supporting apparel, such as a belly band or a supportive sports bra.
- Avoid getting too hot, especially in the first trimester.
- During the third trimester, avoid resting flat on your back for too long.
- Contact sports and heated yoga should be avoided.
How much exercise should you get while pregnant?
Every week, healthy pregnant women should engage in at least 212 hours of moderate-intensity aerobic activity.
Aerobic activities cause you to breathe more quickly and deeply, as well as increase the rate at which your heart beats.
You’re active enough to sweat and raise your heart rate at a moderate level. Moderate-intensity aerobic activity includes things like going for a quick walk.
You may be working too hard if you can’t converse normally during an activity.
You are not need to complete all 212 hours at once.
Instead, spread it out over the course of the week. Do 30 minutes of exercise on most or all days, for example.
If 30 minutes sounds like a lot, break it up by deed something active for 10 minutes three times a day.