Staying Active in Pregnancy
Growing a tiny human is a lot of work, and while it might feel like your body is working overtime (spoiler: it is), staying active during pregnancy is one of the best things you can do for both you and your little one.
But let’s be real—figuring out how to keep up with workouts when your body is constantly changing can be a lot. So, here’s the lowdown on staying active, what’s safe, and what to avoid while rocking that bump.
Benefits of staying active
Before we dive into the how, let’s talk about the why. Keeping active during pregnancy isn’t just about staying fit—it’s a total game-changer:
- Boost your mood: Those feel-good endorphins? Yup, they’re still your besties.
- Better sleep: Say goodbye to tossing and turning (well, as much as you can with a bump).
- Ease those aches: Gentle movement can help with back pain, stiffness, and even those pesky swollen ankles.
- Prepping for the big day: Staying active helps build strength and stamina for labour. Think of it like marathon training—but for childbirth!
Ways to Stay Active (No Matter Your Fitness Level)
Whether you’re a cardio queen or more of a yoga flow gal, there’s something for everyone:
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Walking 🚶♀️
Simple, low impact, and totally underrated. A daily stroll can do wonders for your body and mind. Bonus: it’s bump-friendly at any stage. -
Prenatal Yoga or Pilates 🧘♀️
Channel your inner zen while building strength and flexibility. Plus, it’s great for breathing techniques—you’ll thank yourself later during labor. -
Swimming 🏊♀️
Feeling a little like a whale on land? Take it to the water. Swimming supports your bump while giving you a full-body workout. -
Strength Training 🏋️♀️
Keep it light and focus on controlled movements. Think dumbbells, resistance bands, or bodyweight exercises (squats and lunges are your BFFs). -
Dancing 💃
Crank up your favourite playlist and shake it—nothing like a mini dance party to keep you moving! -
Low-impact Cardio 🚴♀️
Ellipticals, stationary bikes, or low-impact aerobics classes can get your heart pumping without putting too much strain on your joints.
What If You’re Super Athletic?
For all the gym rats and marathon runners out there—yes, you can stay active, but you might need to tone things down a notch. If you were crushing intense workouts pre-pregnancy, you can keep going as long as it feels good, but here are some tips:
- Listen to your body: If something feels off, it’s time to hit pause.
- Skip the high-risk stuff: Activities with a risk of falling (looking at you - skiing and rock climbing) or contact sports are a no-go.
- Modify as you go: As your bump grows, you might need to swap burpees for squats or sprinting for walking.
Things to Avoid
While staying active is amazing, there are a few things you should steer clear of during pregnancy:
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Hot workouts 🔥
Think hot yoga or anything where you’re sweating buckets in a heated room—overheating isn’t safe for you or baby. -
Lying flat on your back 🛌
After the first trimester, avoid exercises where you’re lying flat—it can reduce blood flow to your baby. -
High-impact moves 🤸♀️
Jumping, bouncing, or anything that’s tough on the joints is best avoided as your pregnancy progresses. -
Holding your breath 😶
Whether it’s heavy lifting or certain yoga poses, avoid anything that makes you hold your breath—it’s important to keep oxygen flowing.
When to Take It Easy
Your body is doing some serious work, so give yourself grace when you need it. There might come a time when high-intensity workouts just aren’t it anymore (hello, third trimester). Listen to your body—it’ll let you know when it’s time to slow down.
And if you’re ever unsure, your midwife or doctor is your go-to for advice. They can help you tailor your fitness routine to keep you and baby safe and happy.
Final Thoughts
Pregnancy isn’t the time to set a new PB, but it’s also not the time to hit the couch 24/7. Find a balance that works for you, stay consistent, and—most importantly—have fun with it! Whether it’s a prenatal yoga sesh or a gentle walk, every little bit counts. You’ve got this, mama! 👟💖
