Pregnant mothers working out

Many women wonder if exercise is appropriate during pregnancy and if you can start working out while pregnant. Are you worried that working out will put more stress on the baby as it develops? Don’t be! While pregnancy is not the time you want to start working out to lose weight or start a high-impact kickboxing class, it is a good idea to engage in light to moderate activity if you are healthy and if you have been physically active in the past. Studies show there are many benefits to working out while pregnant. It is not only safe for pregnant women, but working out can also improve your energy level, reduce fatigue and insomnia, and even help with labor. So get moving! Here are some tips to help you stay fit while pregnant.

Talk to your Doctor Before Starting an Exercise Routine

Start by talking to your doctor before beginning any kind of exercise routine. They can help you create a safe plan for you and your baby and inform you about the benefits of working out while pregnant. Your doctor can also help you know when to ease into a more intense workout routine after your baby is born.

Start Slowly and Increase Your Intensity as you Get Stronger

Once you have the go-ahead, start with light exercise. Walking, swimming, and prenatal yoga are all great options. You can gradually increase the intensity and duration of your workouts as you feel comfortable. It is helpful to stretch lightly before and after exercise and get up slowly in order to prevent dizziness.

Choose Exercises that are Low Impact and Won’t Put Too Much Strain on Your Body

Pregnant mother exercising outdoor

As your belly grows, you will want to avoid exercises that require you to lie on your back or put too much strain on your abdominal muscles. Instead, focus on low-impact exercises that will help you stay fit without putting too much pressure on your body.

We recommend avoiding exercises that require intense bursts of jumping, hopping, skipping or bouncing. Also, please be careful to avoid any exercise that could cause falling or other injuries. Do not exercise when it is extremely hot or humid and do not exercise to the point of exhaustion.

Listen to Your Body and Take Breaks When You Need To

Pregnant women should listen to their bodies and take a break from exercise if they feel tired, dizzy, or lightheaded. It’s also important to stay hydrated and wear comfortable, supportive clothing to take advantage of the full benefits of working out while pregnant. Be sure to have water handy and don’t be afraid to take a breather.

Get your Partner or a Friend Involved

Exercising with a partner or friend can make working out more fun and help you stay motivated. Your training buddy can help pace you and keep an eye on your form. They can also help you with things like stretches and lifting weights. Once you both set up a routine of working out it will also help motivate you to get back into the swing of things after birth, since your friend or partner will be wanting their exercise buddy back.

Set Realistic Goals

Don’t try to accomplish too much too soon. Set realistic goals and focus on gradually improving your fitness level. Now is not the time to begin training for a marathon if you’ve never done one before. Remember that it takes time to see the results and benefits of working out, especially while pregnant, so be patient and consistent with your workouts. And be kind to yourself if you have to miss a day or don’t perform as well as you hoped.

Drink Plenty of Water and Stay Hydrated

Dehydration can be dangerous for you and your baby, so drinking plenty of water throughout the day and during exercise is essential. Aim for eight glasses a day. You may also want to drink fruit juice or sports drinks to replenish your electrolytes. Also, it may be helpful to eat a high-protein snack pre- and post-workout.

Pregnant women doing exercise

Have Fun with Your Workouts – Try New Things, Mix Up Your Routine, and Challenge Yourself

Pregnancy is a great time to try new things and mix up your workout routine. Consider taking a dance class, swimming, or signing up for a prenatal yoga class. Just be sure to listen to your body and take breaks when necessary.

Exercise is Important

Now, you know how to start working out while pregnant and stay fit. It’s time to get out there and start working out! Remember to listen to your body, stay hydrated, and have fun. With a little effort, you can get the maximum out of the benefits of working out while pregnant.

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by Julia McConnell | Last updated on : July 5, 2023