Here's a pregnancy safe workout you can do right from the comfort of your home.
Working out while pregnant....which exercises are safe during pregnancy? Which exercises to avoid during pregnancy? What are the benefits of working out during pregnancy? Do I REALLY NEED to workout while pregnant?
SO many questions we ask ourselves during this new journey of our life. And at the end of the day, getting in a tough sweaty workout while pregnant can be one of the last things to make our to-do list, (and that's IF it even makes it on there at all, lol).
Our body is going through so many changes, our hormones are all over the place, and not to mention the exhaustion we already feel from simply just BEING. Getting in a workout can easily not sound very appealing. BUT....if we can fork up the energy to squeeze in SOMETHING, even if it's 15 minutes of movement, we absolutely should.
Pregnancy is a beautiful and transformative experience, but it often comes with physical discomfort and emotional ups and downs. Staying active during this period is crucial for a healthy pregnancy, and working out can provide a multitude of benefits for both you and your baby's development. In this blog, we'll explore 14 compelling reasons to embrace exercise while pregnant.
Of course, always speak with your doctor or medical advisor to see what is best for you and your condition. But in a nutshell, these are some of the benefits for working while pregnant that may give you that little boost you need to encourage you to get moving.
BENEFITS OF EXERCISE DURING PREGNANCY
- Enhanced Mood
Exercise releases endorphins, the body's natural feel-good hormones. Regular physical activity can help combat mood swings and reduce symptoms of depression and anxiety, making your pregnancy journey a happier one.
- Increased Energy Levels
Pregnancy can often leave you feeling fatigued, but staying active can boost your energy levels. Exercise helps improve blood circulation and oxygen delivery to your muscles and tissues, leaving you more energetic throughout the day.
- Improved Sleep
Getting a good night's sleep can be challenging during pregnancy, but exercise can help regulate your sleep patterns. Just make sure not to work out too close to bedtime to avoid stimulating your body too much.
- Weight Management
Maintaining a healthy weight during pregnancy is important for both you and your baby's well-being. Regular exercise can help prevent excessive weight gain, making it easier to return to your pre-pregnancy weight after giving birth.
- Better Posture
The changes in your body's center of gravity can strain your back and posture. Exercise, especially those focusing on core and back muscles, can help alleviate discomfort and improve your posture.
- Reduced Swelling
Swelling, or edema, is common during pregnancy due to increased blood volume and pressure on blood vessels. Staying active can help reduce fluid retention and alleviate swelling in the feet and ankles.
- Stronger Muscles
Exercise can help strengthen your muscles, which can assist in carrying the extra weight of pregnancy, making everyday tasks more manageable.
- Increased Endurance
Building endurance is essential for childbirth. Regular workouts can help you prepare for labor and delivery, making the process more manageable.
- Improved Digestion
Pregnancy hormones can slow down your digestion, leading to constipation and indigestion. Exercise can help keep things moving and alleviate these uncomfortable symptoms.
- Reduced Risk of Gestational Diabetes
Regular physical activity can help control blood sugar levels, reducing the risk of gestational diabetes. This condition can have long-term health implications for both you and your baby.
- Stronger Immune System
Staying active can boost your immune system, helping you ward off common illnesses during pregnancy and ensuring that your body can better protect both you and your baby.
- Better Circulation
Exercise promotes better circulation, which can help reduce the risk of varicose veins and blood clots, common issues during pregnancy.
- Faster Recovery
After giving birth, having a strong, fit body can aid in a quicker recovery. Exercise can help you regain your strength and mobility more efficiently.
- Bonding Time
Participating in prenatal fitness classes or engaging in workouts with your partner can provide a great opportunity to bond and share the excitement of expecting a baby.
CONCLUSION
The American College of Obstetricians and Gynecologists recommends that pregnant women engage in at least 150 minutes of moderate-intensity aerobic activity per week. This can include activities such as walking, swimming, cycling, and prenatal yoga. These types of activities are considered safe because they do not put undue stress on the joints and do not pose a risk of falling. And the great thing is, you can break down those 150 minutes whichever way works best for you, whether is 21 minutes everyday, or 30 minutes 5 days a week.
Pregnancy is a unique and beautiful experience, and staying active during this time can significantly improve your physical and emotional well-being. Embrace the benefits of working out while pregnant, but always consult with your healthcare provider before starting any new exercise regimen.
Listen to your body. Whether it's needing to do lighter weights, less reps or less time overall, you will feel what your body can handle. By taking care of your body, you're not only benefiting yourself but also providing the best possible start for your little one's journey into the world. And don't forget-Don't be too hard on yourself, and take it one day at a time. After all, you're creating a WHOLE HUMAN LIFE!! Don't forget to give yourself some grace and lots of patience. Now, lace up those sneakers and enjoy the many rewards of staying active during pregnancy! = )
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