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  • #Maternity
  • #Prenatal

How To Exercise While Pregnant

Updated on June 13, 2024
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Exercise will always be an important part of a healthy lifestyle but it’s especially important now that you’re pregnant. Staying active throughout your pregnancy is vital to both you and your baby’s health and happiness. However, you may be worried about your safety. Is there any risk to my developing child if I continue to exercise? Mustela is here to teach you the proper adjustments so that you can still workout while pregnant without posing risk to your health or the health of your baby.

Why You Should Exercise While Pregnant

We all know how important physical activity is to living a healthy life. It strengthens your heart and muscles, helps blood flow properly, and improves your mood. Just because you’re pregnant doesn’t mean you need to give up your active lifestyle. Staying fit during your pregnancy is healthy and safe.

By staying active, you can lower your odds of delivery complications and reduce your risk of developing gestational diabetes. Exercise can also reduce uncomfortable symptoms of pregnancy that many women suffer from, such as back and pelvic pain, bloating, swelling, fatigue, and constipation. You’ll feel healthier, sleep better, stay strong, and prevent excess weight gain if you continue to exercise while pregnant.

Don’t Overdo It

pregnant workouts

Your body is changing drastically and the last thing you want to do is add extra stress. If you were doing more extreme forms of exercise before you were pregnant, such as rock climbing or gymnastics, switch to a more mellow form of exercise. Don’t engage in any activity that puts you at risk of taking a spill or even worse, breaking a bone.

Swimming, walking and indoor cycling are some of our favorite safe and healthy workouts you can do while pregnant. These activities pose little risk of injury and are safe to do through all three trimesters. You can even incorporate strength training into your regimen as long as you stick to low weights and maintain good form.

Aim for thirty minutes of moderate exercise up to five days per week. If you experience pain or discomfort at any point, stop what you’re doing. Consult your doctor immediately. Pregnancy is not the time to be pushing your limits.

4 Adjustments To Make Now That You’re Expecting

Even if you’re already engaging in safe exercises like swimming, you still need to make modifications to your workout routine. With these four simple adjustments, you’ll be ready to hit the gym.

yoga while pregnant

1. Invest in good sneakers

It’s imperative that you wear well-fitting and supportive sneakers when you exercise while pregnant. You need to make sure your ankles and joints are safe from sprains and strains. Your body’s shifting hormones actually cause your muscles, joints, and ligaments to become more elastic, leaving you more susceptible to injury.

The weight you gain while pregnant can also put pressure on your knees, causing joint pain. A new, stable pair of shoes can significantly improve your comfort. Make sure your new pair of sneakers fit perfectly and support your ankles and arches. If you are unsure of what kind of shoe to invest in, visit a specialty athletic store and get fitted by an expert.

2. Buy a supportive sports bra

It’s important that you take care of your breasts when exercising while pregnant. Invest in a sturdy, supportive bra that fits perfectly to relieve some of the discomfort that may arise when exercising. While you may find sports bras uncomfortable, it can save you from the pain that often occurs after a workout.

3. Consider buying a belly support band

As your belly becomes larger, you may find working out to be hard on your back. Fortunately, a support band can ease the discomfort. Maternal support bands alleviate pelvic pressure, help you maintain a neutral posture and keep pressure off of your abdominal connective tissue.

4. Don’t forget to stay hydrated

Drink water before, during, and after your workout. Severe dehydration can even restrict blood flow to your uterus, which can cause premature contractions. It’s crucial that you stay hydrated because water does the hard work of transporting nutrients and vitamins to your baby. If you aren’t sure whether or not you are drinking enough fluids, monitor your urine’s color. If it’s darker than the color of lemonade, you’re probably dehydrated.

exercise while pregnant

Stay Fit!

You can exercise while pregnant, as long as you make the right adjustments. If you were already active before expecting, keep the good habits you developed. Always stretch and warm up for fifteen minutes before exercising. Wear good sneakers, a supportive sports bra, and a belly support band to stay safe. Stick to a moderate amount of exercise. You and your baby will be happy and healthy if you just remember these exercise guidelines from Mustela. Now get moving and start working up those endorphins!

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