There are two big goals when you’re having a baby: keep baby healthy, and keep you healthy. Staying active will help you recover your shape most quickly post-pregnancy.
There’s no way around it, staying fit during pregnancy is a LOT of work. Your body is expanding and changing while you’re trying to keep things toned and taut. Below are a few tips on how you can keep up your exercise regime so your post-baby body is as fit and healthy as possible.
Consult your doctor
Every machine at the gym tells you to consult a doctor before starting a new fitness regime. How many of us actually do that? Well, if you are pregnant you should definitely speak to your doctor about exercising while with child.
Be honest with your doctor about your level of fitness prior to becoming pregnant. In the first trimester, there are certain activities you should avoid (running a marathon and contact sports, for example) but depending on your level of health, you should be able to incorporate stretching, cardio and strength-training. Follow your doctor’s advice — they are equipped to make sound decisions about your health.
Lose the excuses
“But I’m tired!” “I’m eating for two!” “My feet are swollen!” There are a million excuses not to exercise when pregnant. Compare that to the one good reason to exercise when pregnant — it’s good for you and the baby.
If you want to make exercise a priority during your pregnancy, it’s going to take commitment and consistency. As your pregnancy advances, your weight will increase and your level of energy can dip. However, keeping up a regular exercise routine can help you sleep better, improve your muscle strength, and reduce swelling and back pain.
Exercises for pregnant women
There are several types of exercise that are great for pregnant women, after your doctor has given you the thumbs up.
Yoga. Not only will yoga improve flexibility and strength, it will help with stress release and relaxation. There are many yoga classes designed specifically for women in various stages of pregnancy. The breathing techniques in yoga can also help with labour.
Swimming. Swimming is a perfect way to get a cardiovascular workout without putting any stress on your joints. Extra bonus in later stages of pregnancy? The buoyancy of the water is a great way to relieve back pain.
Low-impact aerobic activity. Brisk walks, elliptical machines, Pilates, stair climbers and stationary bikes are a great way to increase your heart rate and get a good workout. In later trimesters, avoid high-impact aerobic activities such as running or contact sports like basketball or volleyball.
The most important tip is to make a fitness plan and stick to it through your pregnancy, allowing for changes as the baby gets bigger. Once the child is born, you’ll have more energy and a routine in place that will be easier to get back to.
