Staying active during pregnancy is good for both mother's and baby's health. First you need to consult your doctor to make sure that your planned training program is suitable for this particular situation. Once approved, you can experiment with different fun activities to keep fit.
Steps
Part 1 of 3: Establishing an Adequate Exercise Level
Step 1. Discuss your plans with your doctor
If you and your baby are in good health and no complications are expected during pregnancy, your doctor will most likely encourage you to exercise moderately. Instead, it may advise you not to do this in case of:
- Vaginal bleeding
- Disorders of the cervix;
- High blood pressure due to pregnancy;
- Heart or lung problems
- Risk of a preterm birth.
Step 2. Proceed gradually
You have probably noticed that you tire more easily than when you weren't pregnant. If you were exercising even before pregnancy, you can continue the same way, but you may need to reduce the intensity. If not, start with 5 to 10 minutes of exercise a day and gradually work up to 30 minutes of moderate activity.
- It doesn't have to be a long - nor too intense - exercise session. Just try hard enough to increase your heart rate and blood circulation.
- If you are short of breath and unable to speak, it means that you are trying too hard.
Step 3. Respect your limits
As your pregnancy progresses, you will get tired more and more easily. Make sure you drink plenty of water: there is a particular tendency to dehydration during this period. Stop immediately if you experience any of these symptoms:
- Vertigo or dizziness;
- Difficulty in breathing;
- Backache;
- Nausea;
- Swelling or numbness
- A strangely fast or irregular heartbeat.
Part 2 of 3: Finding a Cardiovascular Exercise Routine
Step 1. Choose beneficial exercises
If you were already doing cardiovascular exercise and your doctor allows you to continue, simply adjusting the intensity of your workout may help. Among the possible activities are:
- Walk. This is a great way to increase your heart rate and keep your leg muscles in shape. Make sure you wear shoes that support your feet and ankles. Buy a good sports bra that continues to provide the necessary support even as your breasts start to get bigger. It is an activity that you can do outdoors taking advantage of the good weather, together with your partner or with friends.
- Swim. It is a perfect activity during pregnancy since it takes weight off your joints as you move. Buy a good pair of goggles, so that you can swim while keeping your head underwater: doing so will reduce the pressure on your back. Avoid the butterfly style, as it involves excessive movement of the spine. If you experience pain in your pelvis while swimming breaststroke, change your style. Many municipal swimming pools organize water aerobics classes for pregnant women, which are also suitable for those unable to swim particularly well.
- Go cycling. If you used to cycle a lot before pregnancy, you might want to upgrade to an exercise bike - it has the added benefit of stability and helps prevent falls.
Step 2. Avoid risky sports
It means that you should refrain from activities where there may be a risk of falling or being hit, bumped or pushed. Among these are:
- After the twentieth week, yoga poses that require you to lie flat on your back: may reduce the blood supply to you and the baby;
- Contact sports such as football, soccer, rugby and basketball;
- Sports such as tennis and volleyball that require sudden changes of direction;
- Activities where you run the risk of falling, such as climbing, horseback riding, skiing, or skating
- Activities that involve exposure to heat such as gymnastics during hot weather, Bikram yoga ("yoga in the heat"), sauna, steam room, and whirlpool.
Step 3. Enjoy the benefits of cardiovascular exercise
Practicing a moderate amount of exercise will grant you and the baby some benefits including:
- Relief from back pain, leg cramps, constipation and swelling;
- Reduction of the risk of gestational diabetes;
- Improvement of mood and energy supply;
- More restful sleep;
- Keeping fit for easier delivery and faster recovery.
Part 3 of 3: Adding Safe Exercises for Strengthening
Step 1. Keep your upper body strong
There are several activities that allow you to keep your arms and back in shape, so that you can lift and hold the baby after delivery:
- Push-ups on the wall. This type of exercise strengthens the pectoral muscles and triceps. Stand facing the wall with your legs apart and rest your palms against the wall at shoulder height. Bend your elbows and move towards the wall until your nose touches it, then push yourself with your arms until you are back in an upright position. Start with a few repetitions and work your way up to 15.
- Rowing with elastic band. Sit on a chair holding the ends of the band after placing it under your feet in front of you. Sit with your back straight and pull the band back with your elbows as if you were rowing, trying to get to 15 reps. You can purchase this type of headband at any sporting goods store.
Step 2. Strengthen the core muscles with the V-sit
There are several variations of this exercise, which should only be performed during the first three months of pregnancy. The following exercises are recommended for pregnant women by the American organization Mayo Clinic:
- V-sit with support. Sit on the ground with your legs bent and feet flat on the floor. Lean back so that your back is positioned approximately at a 45 degree angle to the floor. You can use a stiff pillow on the kidney area or a balance trainer (a gym machine that looks like a large Swiss ball cut in half) for support. Lift one leg until the other is parallel to the floor and hold the position for about 5 seconds, then rest it on the ground. Repeat 10 times, then switch legs.
- V-sit. Sit on a balance trainer or footrest, so that you are raised about a foot off the ground, with your legs bent and feet flat on the floor. Lean back until you feel your abdominal muscles start working. Hold the position for about 5 seconds, then sit down again with your back straight. Do 10 repetitions. Once you can do the V-sit correctly, you can do it by lifting one leg first, then the other.
Step 3. Tone your legs
These exercises will help you keep your leg muscles in shape, maintain flexibility and balance. Some of these, such as squats (pushups) can also be performed during labor to make it easier for the baby to exit the birth canal.
- Squat. Stand upright with your back against the wall and feet apart. Bend your knees and slide along the wall until your thighs are parallel to the floor. Then return to the starting position. It doesn't matter if you can't make it to the ground; you will succeed little by little. Aim to do 10 push-ups.
- Leg lift. Get on all fours, then lift one leg, stretching it behind you until it is parallel to the floor. Hold for 5 seconds, then lower your leg back down. Do 10 repetitions before moving on to the other.
Step 4. Try yoga or pilates
Many women like to dedicate themselves to these disciplines that allow both to stay in shape and to get in touch with their body. These are activities that focus on stretching and toning the muscles.
- If you decide to sign up for a class at a local gym or recreation center, look for one that is specific to pregnant women and let the instructor know where you are in your pregnancy.
- If you decide to do yoga or Pilates at home, discuss it with your doctor first to make sure the exercises are right for you. Consider using a video specifically for pregnant women.
Step 5. Strengthen your pelvic muscles with Kegel exercises
Keeping your pelvic floor muscles in shape can help you have an easier birth and a faster recovery. It is also useful for not having incontinence problems after childbirth. Practice these exercises three times a day.
- Short squeeze. This type of exercise strengthens the muscles. Lie on your back, or sit with your feet shoulder-width apart. Contract the muscles around the anus as if you are holding yourself back from giving out gas. At the same time, squeeze the muscles around the vagina and bladder as if you have to stop the flow of urine. Do this without squeezing your glutes, which should remain relaxed for the duration of the exercise. Hold the position for a second or two and repeat the exercise until you are tired.
- Long squeeze. This type of exercise increases the strength of the muscles and is performed like the short squeeze, only it has to be held longer. For some women, holding the position for 4 seconds may be enough to work the muscles, while others may be able to hold the position for at least 10 seconds. Over time you will be able to hold it longer and do more reps.
- If you suffer from severe incontinence and are unable to perform Kegel exercises correctly, know that there are physiotherapists who specialize in teaching this technique. Ask your doctor for advice.
