Exercising isn’t just safe during pregnancy, it’s recommended for nearly all moms-to-be with a low risk of complications.
Getting your feet moving and your heart pumping has many benefits for both mother and baby. It helps you maintain healthy weight gain, manage pregnancy symptoms such as backaches and swelling, increases energy, and improves mood. It also gives you strength and endurance for labor — and for carrying your new bundle of joy!
Here are some tips for staying active no matter where you are in your pregnancy.
First Trimester
Once you become pregnant, you should get your ob-gyn’s blessing to start or continue any type of exercise program. Generally, you can continue your normal activities during pregnancy, with certain modifications as needed. The only exception to this guideline would be contact sports or activities where falling is more likely. Stay away from the soccer field and don’t take up surfing!
If your lifestyle was a bit more sedentary, don’t start a new, high-intensity exercise program right now. Stick with low-impact activities like walking, swimming, or prenatal yoga.
You may experience morning sickness and exhaustion during the first trimester. Listen to your body and stop when you feel nauseated, faint, or tired — don’t expect to crush a workout in the same way you did before you were pregnant. Remember, your body is changing rapidly and putting its energy toward growing a tiny human. Drink plenty of water to avoid becoming dehydrated and eat enough healthy calories to sustain the needs of your pregnancy, as well as your exercise program.
Second Trimester
In the second trimester, you may experience a burst of energy as your morning sickness and exhaustion begin to dwindle. However, your growing belly might affect your balance and make you uncomfortable in other ways.
As your belly gets larger, adapt your exercise routine as you see fit to avoid overexerting yourself or falling. You might need to lower the amount of weights you lift, or modify yoga positions to make room for your belly. Avoid exercises that involve lying flat on your back, as this may decrease blood flow to the uterus.
Runners may experience cramping or discomfort as they continue their regular jogging routine. Using a maternity belt can help provide support to your belly and alleviate pressure on your bladder. If running feels uncomfortable, switch to speed walking, stationary cycling, or swimming to get your cardio in.
Third Trimester
As you enter the home stretch, you may experience aches and pains in your back, hips, and pelvis, shortness of breath and renewed exhaustion. Working out might be the last thing you want to do!
Prenatal yoga can help stretch and open your chest, hips, and ribs, offering welcome relief to stiff and sore joints. It also releases tension in your neck and shoulders, and improves flexibility and circulation. Many yoga poses work to strengthen and tone the pelvic floor, which becomes weakened by pregnancy and giving birth.
Keep walking. It will help you maintain a healthy weight and put you at lower risk for complications such as pre-eclampsia and gestational diabetes. Just 15 to 30 minutes a day, 5 to 6 days a week offers great benefits for both mom and baby.
Baby will be here before you know it. Taking the time to stay active will help you through labor and beyond. Visit kp.org/maternity to learn more.