Olivia Barredo
January 6, 2023

The thrill (or fear) you had seeing those two blue or pink lines emerge is something that will stay with you for the rest of your life. You may wonder, now that you are pregnant, what aspects of your life will need to alter and which may remain the same.

 

The good news is that maintaining an active lifestyle is at the top of the list of things to do during the next nine months.

 

And we've got you covered, regardless of whether you want to keep up with your present exercise program or start a whole new one. Here is all you need to know about staying active throughout your pregnancy, including everything from cardiovascular and strength training to stretching and exercises that focus on your core.

 

Why Is Exercise Important During Pregnancy?

 

Reduces the Risk of Complications

 

Regular physical activity throughout pregnancy has been shown to reduce the risk of some complications, including gestational diabetes. If you are pregnant and want to reduce your risk of developing gestational diabetes, start exercising regularly. Also, if you do end up with gestational diabetes, sticking to a regular exercise routine may help you control your insulin levels better. 

 

Lowers Blood Pressure

 

During pregnancy, it is acceptable for a woman's blood pressure to rise slightly here and there; however, any significant increase should be recognized as a potential early warning sign of preeclampsia. Preeclampsia is a potentially life-threatening condition that may develop in pregnant women. According to the findings of one research study, leading an active lifestyle, even if that lifestyle consists of nothing more than taking regular walks, may help avoid a rise in one's blood pressure.

 

 

Fights Fatigue

 

A significant number of pregnant women report feeling exhausted all the time throughout the first trimester of their pregnancies, as well as at the end of the third trimester of their pregnancies. It may sound contradictory, but there are times when obtaining too much rest may actually make you feel even wearier than before. Even though you should never push yourself to the point of exhaustion, a small push in the right direction, such as going for a walk or participating in a prenatal yoga class, may have a major impact on the amount of energy you have accessible to you.

 

Work It Out: 5 Exercises You Can Do

 

Plié

 

Position yourself so that you are standing perpendicular to the back of a solid chair, with the hand that is closest to the chair resting on the back of the chair. Maintain a hip distance between your feet.

 

 

Pull your belly button in toward your spine while bending at the knees and toes to create a 45-degree angle. You should squat down by bending your knees and bringing your body as close to the floor as you can while maintaining your back straight. Returning to the beginning posture requires you to straighten your legs. Perform the necessary number of repetitions.

 

Hip Flexor and Quadriceps Stretch

 

According to Jeffcoat, the second trimester is the best time to build a stretching practice that targets the hip flexors, quadriceps, low back, gluteals, and calves. This is because postural changes occur during this time of pregnancy.

 

 

The shifting position of your center of gravity causes the belly to protrude forward, which in turn causes the hip flexor muscles to become shorter. You are able to safely stretch when you are pregnant if you do this activity.

 

Pelvis Articulation

 

Position yourself in the midst of a step with one foot behind the other, and then bring the heel of your rear foot down. The kneecap in front of the body is bent ever so slightly. If you want to generate some mobility in your hips, start by opening and closing your hips and rotating your pelvis while maintaining your feet pointed straight ahead. This will get the hips moving. To increase the difficulty of the exercise for your upper body, grip some small weights and draw one elbow back at a time, rotating your arms as you rotate your hips. This will provide an additional challenge.

 

Curl and Lift

 

Place your feet flat on the floor, your arms at your sides, and your back straight by sitting on the edge of a solid chair. Hold a 5 to 8-pound weight in each hand and keep your hands toward your body. You should flex your elbows so that your arms form a 90-degree angle.

 

The next step is to raise the weights to shoulder level while maintaining a bent elbow position. You should first bring your arms to your sides, then bring them back up to their starting position. Perform the necessary number of repetitions.

 

Walking

 

 

For those just starting out with exercise, walking is an excellent option. It's a good way to get some aerobic training without putting too much pressure on your joints. One of the best ways to get in shape without putting undue stress on the body is to go for a quick walk.

 

What to Avoid: 5 Exercises You CAN’T Do

 

Jumping, Bouncing, and Sudden Motion

 

It is recommended that you avoid activities such as jumping, bouncing, and sudden, jerky motions. Aerobic exercise, on the other hand, is completely safe as long as you are comfortable and can easily maintain your balance.

 

Hot Yoga

 

Any activity or setting that produces a rise in your core body temperature of more than 1.5 degrees Fahrenheit should be avoided, as this causes blood to be rerouted away from your uterus and toward your skin as your body makes an effort to cool itself down. This may create complications for pregnant women. This includes avoiding places like saunas, steam rooms, and hot tubs as much as possible.

 

Motionless Standing

 

You should try to minimize the amount of time you spend standing motionless or sleeping on your back. When you lay on your back, the weight of your uterus pushes on a major vein that brings blood back to your heart. Blood might start to pool in your legs and feet if you stand in one place for too long. If you get into any of these positions, your blood pressure may drop for a short time. 

 

 

Planks and Push-Ups

 

As a result of the significant amount of pressure that they impose on the abdominal wall, planks should be avoided by women who are pregnant. This pressure may cause diastasis recti, often known as a separation of the abdominal muscles, which can be difficult to cure once pregnancy has ended.

 

Due to the fact that the expanding uterus already puts pressure on the abdominal wall, doing exercises such as planks or push-ups may only make the issue worse. Alternatively, you might try doing an angled chest press or a chest fly with low to moderate weights. Both of these exercises should help you work your chest muscles without hurting your core in the long run. 

 

Sports that Involve Altitude Change

 

Avoid participating in any activity that will take you higher than 6,000 feet in elevation unless you already live at a high altitude. On the other hand, scuba diving is not permitted since it puts your unborn child in danger of developing decompression sickness. If you want to go diving again, you will have to wait until you are no longer pregnant.

 

During pregnancy, it is essential for both the mother and the baby to maintain their normal levels of physical activity. Maintaining a strong core, toned muscles, and a healthy cardiovascular system may be aided by participating in some type of physical activity on the majority of the days of the week. Furthermore, it may improve your emotional health. Always remember to pay attention to what your body is telling you and to stop if you are experiencing any kind of pain or discomfort. In addition, as always, if you have any questions or concerns about how your body is reacting to an exercise program, you should discuss them with your primary care provider.