Working Out While Pregnant – 5 Key Benefits
During pregnancy, your body goes through many changes emotionally and physically. When I was pregnant with my son, I found that exercise helped me in ways I hadn’t even anticipated. According to the Mayo Clinic, it is recommended for most women to get at least 30 minutes of moderate – intense exercise in daily. (Hmmm there’s that 30-minute recommendation again – go figure.)
Here are the top five benefits to staying active and moving during your pregnancy!
1. Reign in that emotional rollercoaster – When you’re expecting, you can experience intense emotional changes throughout your days. I remember feeling everything from excited, to stressed, to anxious, to happy, to scared, to extreme amounts of love. All within a given few hours. It can be overwhelming. Working out can help you stay calm, ease your mind, help you breathe during these changes, and help boost your mood.
2. Start Relaxin’ - Your body is preparing for birth by loosening up your joints during your pregnancy. By incorporating resistance training into your workout routine, you can help improve your joint stability while keeping your muscles strong.
3. Prevent Pain - As your belly grows, there is a shift in your center of gravity that can put more pressure on your back and hips. Focusing on strengthening the backside of your body (your posterior chain) you can help keep your core strong throughout your journey and help prevent certain aches and pains that are common during pregnancy. (Think booty, core, and upper back exercises.)
4. Stay nimble – As your body changes, it sometimes starts to feel harder to do everyday tasks and to get around. By incorporating regular workouts such as prenatal yoga and stretching, you can loosen those tight muscles and remain more agile throughout your days.
5. Prepare yourself for labor - Keeping up with your movement and cardio can not only help you feel good throughout pregnancy, but it can also prepare you for labor. Think of labor as an endurance sport. Working out regularly helps your cardiovascular system, allowing you to control your breathing. This will be key when those contractions start! Aim to get about three cardio workouts in per week. These should be moderate intensity workouts that have you at 60-70% of your max heartrate. Balance this out with light walks and other enjoyable activities throughout your week.
Keep in mind, this is what I find works for MOST pregnant women, but you should always consult your doctor before making any changes to your fitness routine, especially while pregnant. Listen to your body and learn what works for you!
If you are expecting, or even if you’ve just had a baby and want to shed those pregnancy pounds, please schedule a free half hour consultation with me. We will discuss your current fitness routine, talk about your goals, and then chart a path forward that fits your schedule. No strings attached!