Are you pregnant and looking for fun ways to stay fit? Greater Than knows how much you prioritize your health.
Pregnancy does not mean you have to give up your favorite exercises or routines (unless your favorites include contact sports, downhill skiing, or competitive horseback riding).
At Greater Than, we want to provide you with safe and fun ways to stay fit during your pregnancy. With a bit of modification, you can enjoy new ways to incorporate exercise back into your daily routine while keeping the safety of your little one in mind.
Always talk to your doctor or healthcare provider before starting any new exercise routine or program as everyoneโs pregnancy looks different.
Ready to get started? If youโre interested in learning about safe and fun ways to stay fit during pregnancy, Greater Than is here to help!
Is It Safe To Exercise While Pregnant?
Wondering if you have to give up exercise to be safe during pregnancy? Donโt worry!
Exercise during pregnancy is recommended, and it is not dangerous for you or your baby so long as you feel comfortable. So long as you are healthy and your pregnancy is normal, it is safe to continue or even start regular physical activity
Just make sure your activity doesnโt include any potential risk of falling and start with a light warm-up. Research shows that exercise does not increase your risk of miscarriage, low birth weight, or early delivery. At least 30 minutes of moderate-intensity exercise is recommended every day!
Can You Get in Better Shape While Youโre Pregnant?
Also yes! Especially if youโre a beginner, incorporating 30 minutes of exercises like walking, swimming, or strength training at least three or four times a week will help build up your strength and maintain your pregnancy weight.
However, it is not recommended to try and lose weight during pregnancy. Instead, you must focus on exercises that will help you minimize weight gain.
Keep in mind that youโre growing another human inside you! Your body is powerful, so make sure the exercise youโre doing is to help you feel better rather than stress you out.
Two Ways To Improve Or Maintain Your Fitness While Pregnant
There are two ways to look at exercise when youโre pregnant and consider your optimal goals. These two frameworks can help you understand how you want to go about your fitness routine during pregnancy and which one will support your self-image, build confidence, and make you feel strong even during pregnancy.
Speak with your doctor about any pregnancy symptoms you may have before you begin to alleviate any of your concerns.
Maintain a Healthy Body Weight Throughout Pregnancy
Do you want to maintain healthy body weight during your pregnancy? This is also where diet during pregnancy plays an essential role and making sure youโre getting the nutrients you need to support you and your little one.
If youโre focused on staying lean, itโs essential to have a balanced diet every day, since exercise alone will not help you maintain a healthy weight.
Again, it is not recommended to try and lose weight during pregnancy. Research shows that if you were at a healthy weight pre-pregnancy, weight loss is not recommended after the first trimester and is associated with fetal growth restriction and preterm birth.
Maintain a Constant Exercise Routine
If youโre looking to grow stronger and leaner during your pregnancy, itโs important to maintain or create a schedule of physical exercise at least three to four times a week. Depending on your fitness level and how much exercise you did pre-pregnancy, your routine can look different from other expecting mothers.
Here are some guidelines to consider when youโre looking for activities to incorporate into your daily routine:
- You havenโt exercised in a long time, not to worry! All you need to do is start slowly and build your time or intensity. You can start with ten minutes of exercise a day and then progress to 15 minutes, then to 20 minutes, and so on until youโve reached at least 30 minutes a day.
- You exercised before pregnancy. Always talk to your doctor. If youโve had a healthy and normal pregnancy, you are likely safe to continue the same kind of exercise you did pre-pregnancy.
It might be good to moderate a few exercises depending on your fitness levels. If youโre curious about the different kinds of activities you can do while pregnant or want to find new fun, and fit ways to add to your daily routine, then keep reading!
Fun Exercise Ideas To Stay Fit During Pregnancy
At Greater Than, we have compiled a list of fun activities and ways to stay fit throughout your pregnancy. These exercises are considered safe to do while pregnant, but always make sure you check in with your doctor beforehand.
Yoga
Yoga can be a fun way to feel good and stay fit during your pregnancy. Since yoga focuses on the balance between your mind, body, and breath through postures, breathing exercises, meditation, and relaxation, it can be an excellent activity for pregnant women.
Yoga offers so many benefits, no matter whether youโre pregnant or not. There are plenty of options on what kind of yoga to do while pregnant. Some of our favorites include:
Yoga is often recommended during the second trimester. Yoga guidelines donโt recommend that you try positions youโve never done before in your first trimester, as some poses may put pressure on the abdomen. However, there is no evidence to suggest that yoga during your first trimester will harm your pregnancy.
Meditative Pregnant Walks
Everyone can walk, no matter what trimester they are in! Walking is considered a safe activity during all stages of your pregnancy since it can work your heart without overtaxing your muscles or joints.
Walking is considered a low-risk activity so that you can start early on. This can be a great way to get a moderate-intense session. Consider walking 10,000 steps per day.
Again, exercise has not been shown to cause potential harm, so if you want a quick and easy way to fit in some exercise, go on a fun walk with a partner, friends, or family!
Pelvic Floor Exercises
During your third trimester, your baby will be growing enough to start putting pressure on your pelvic floor muscles. Research shows that pelvic floor muscle training is considered a good form of daily physical activity that has numerous benefits for pregnant women.
The National Health Service recommends that you start training to strengthen your pelvic floor muscles as soon as you find out youโre pregnant. Your pelvic muscles go through a lot of strain from growing baby weight and when you give birth. You can help strengthen these muscles and reduce stress incontinence after pregnancy.
Here are some ideas for pelvic floor exercises:
- Kegel exercises
- Belly breathing
- Belly dancing on all fours
- Squat combo
Weight Training
The American College of Obstetricians and Gynecologists (ACOG) lists resistance exercises as safe during pregnancy, such as lifting weights. As long as you check with your OB/GYN or healthcare provider beforehand and are not experiencing any pregnancy complications, you are usually given the go-ahead to follow moderate resistance training.
This is where exercise modification comes into play, such as not lifting more than 20 pounds, laying on your back after 12 weeks of your pregnancy, over-exerting yourself, or jarring and fast-paced movements.
However, some light exercises with weights can be beneficial for strengthening your muscles for your pregnancy. Other great benefits can include:
- Avoiding aches and discomfort as your bump grows
- Supporting your body for labor
- Helping you recover easier post-delivery
Swimming
Although this may be surprising, swimming can be a great way of getting beneficial exercise, so long as you do not overexert yourself. According to the ACOG, swimming is considered to be one of the safest forms of exercise.
It is also considered to be a low-impact exercise that builds strength and endurance but doesnโt place you at high risk of injury. You can focus on building core strength without twisting your abdomen so that you can get a safe swimming workout even later in your pregnancy.
Again, while swimming is considered safe for pregnant women, check with your doctor beforehand. If you have certain medical conditions, activity restrictions, or pregnancy complications, you may be advised not to swim.
Also, though swimming is considered safe, this does not include water skiing, diving, or scuba diving.
Group Dance or Aerobics Class
Exercise doesnโt need to be done alone! Consider joining a low-intensity dance aerobics class or going to your gym to see what group classes are done for expecting mothers.
Dance class can be a good option during pregnancy, even if itโs your first time. Make sure to speak with your dance instructor beforehand. They would be more than happy to accommodate their routine for your growing bump.
This is also an excellent time to keep moderations in mind, such as:
- Marching instead of jumping
- Stepping instead of jumping or leaping
- Modified twists and turns
- Taking breaks
If you canโt find classes near you, you can find a pregnancy-friendly YouTube video to get your heart rate up without compromising you or your babyโs safety. Again, make sure to get the green light from your doctor beforehand, and be aware of your safety and possible risks.
More Exercise Tips for Pregnancy
The most important thing you can do is to be aware of what your body can and canโt handle during pregnancy.
Here are some guidelines on what to watch out for when you exercise:
- Do not exhaust yourself. You may need to slow down on certain cardio activities, moderate them more, or cut them out farther along in your pregnancy - especially during your third trimester.
- A general rule of thumb is you should be able to hold a conversation while you exercise.
- It is not recommended to take up a strenuous exercise you have never done before pre-pregnancy
- Drink plenty of fluid, like our electrolyte lactation drinks before, during, and after a workout to keep your body nourished. Hydration is essential now more than ever. Make sure to drink plenty of water and donโt over-exert yourself so that your body temperature is too high.
What Are the Benefits of Staying Fit During Pregnancy
So why is regular exercise so important for you and your baby during pregnancy? There are many benefits for both you and your baby. Research shows that prenatal exercise is safe and even has lasting benefits for you and your child after birth.
Some benefits for you include:
- Reduced risk of having a C-section
- Shortened labor
- Lower risk of gestational diabetes
- Stronger and healthier heart
- Boost your mood
- Improving your stamina
- Easing back and pelvic discomfort
- Improve your sleep
- Speed post-delivery recovery
Some benefits for your baby include:
- Normal growth and development and fewer complications for them after birth
- Healthy heart
- Less likely to be underweight
- Have an easier arrival
- Endorphins such as โrunners highโ are released when working out โ making you and your baby feel better
Staying Fit With Greater Than
At Greater Than, we know how much you prioritize your wellness and the health and safety of you and your baby. Just because youโre pregnant does not mean your fitness goals should be put on hold. Rather you are still encouraged to maintain a regular workout routine as you did pre-pregnancy, but perhaps with safe moderations.
We also always advise you to go to your doctor regularly to ensure exercise is the right option during pregnancy. Always get the green light beforehand, know the risks of specific exercises, and understand what your body can and canโt handle.
We are committed to you and your babyโs health in two essential ways.
First, thatโs why we created our electrolyte lactation drinks that prioritize your wellness goals. After your daily aerobic activity, pick up one of our drinks for a refreshing taste and beneficial nutrients to help keep you energized and ready to go.
Second, not only do we want to provide you with our high-electrolyte, low-sugar sports drinks that support lactation, helps soothe pregnancy cramps, and give you energy without the added sugar.
We also want to provide you with the information you need to make the best-informed choices for you and your baby during pregnancy and the years that follow!
Sources:
Healthy Pregnancy diet: Focus on these essential nutrients | Mayo Clinic
Pregnancy and exercise: Baby, let's move! | Mayo Clinic
HATHA YOGA: Benefits and Principles for a More Meaningful Pr | ACSM's Health & Fitness Journal
โPrenatal yoga: What you need to know | Mayo Clinic
Brisk Walking: Trim your waistline, improve your health | Mayo Clinic
The status of pelvic floor muscle training for women | PMC
Stress incontinence - Symptoms and causes | Mayo Clinic
Pelvic Floor Muscles: The Facts | Continence Foundation of Australia
The Influence of Prenatal Exercise on Offspring Health: A Review | PMC
Swimming - health benefits | Better Health
Exercise During Pregnancy | ACOG
Kegel exercises - self-care | MedlinePlus Medical Encyclopedia