Get Moving, Mama! Safe and Fun Exercises for a Healthy Pregnancy
Congratulations on making it to the second trimester! Feeling a bit more like yourself now that the first trimester fatigue and nausea are easing up? That's fantastic! Now's a great time to think about incorporating some exercise back into your routine, or starting a new one.
Both the American College of Obstetricians and Gynecologists (ACOG) and the Society of Obstetricians and Gynaecologists of Canada (SOGC) agree that regular exercise is a wonderful part of a healthy pregnancy for most women. So, let's explore some safe and enjoyable ways to stay active!
Tips for a Happy and Healthy Workout:
Safety First! Pregnancy is all about maintaining a good fitness level, not pushing yourself to the limit. Chat with your doctor or midwife before starting any new exercise program, especially if you're an athlete with specific training goals.
Start Slow and Steady. If you haven't been exercising regularly, begin with just 15 minutes of light activity three times a week. Gradually increase to 30 minutes, four or more times a week. Don't forget to warm up and cool down!
The "Talk Test" is Your Friend. How do you know if you're working out too hard? Try the "talk test"! If you can comfortably hold a conversation while exercising, you're likely at a good intensity level. If you're gasping for air, it's time to slow down.
Stay Cool as a Cucumber. Overheating can be harmful to your baby, especially in the first trimester. Wear loose clothing, drink plenty of water, and use a fan to stay cool. If you feel too warm, take a break!
Listen to Your Body! Your body knows best. If you're feeling tired, in pain, or experiencing any new symptoms during exercise, stop immediately and rest. Talk to your doctor or midwife about any concerns. Certain medical conditions might make exercise unsafe during pregnancy.
Do What You Love! The key to sticking with an exercise routine is to find activities you genuinely enjoy. Walking, cycling, cross-country skiing, swimming, yoga, and low-impact aerobics are all excellent choices for expectant mothers.
Activities to Avoid:
Activities with a high risk of falling or heavy impact, such as contact sports, horseback riding, and downhill skiing, are best avoided during pregnancy.
Remember, staying active during pregnancy can have amazing benefits for both you and your baby. So, get moving, mama, and enjoy a healthy and happy pregnancy!
