It’s understandable that your best effort at exercise during the first few weeks of pregnancy, includes running to the bathroom each morning and in some cases all day, and, well, running to the bathroom. Actually, exercising during the first trimester might be the farthest thing from your mind.
Did you know that light and safe exercising while experiencing a pregnancy without complications, will reduce back pain, ease constipation, decrease your risk of gestational diabetes, maintain a healthy weight, improve your sleep and increase your stamina. Exercising also has some emotional benefits as well. It’s a great way to manage anxiety and become more stress resilient. Always check with your healthcare provider before you start any exercise program, even if your pregnancy has no complications.
What are some of the top rated exercises to keep you fit and conditioned throughout the next 9 months and beyond?
- 30 minutes of brisk walking every day. Pace yourself and listen to your body so you aren’t overexerting.
- Swimming- a perfect exercise for pregnancy. The water buoys you up and is easy on your joints and back.
- Cycling indoors or out. Don’t forget your helmet for extra safety measures if you are biking outside.
- Weight bearing exercises, including those that strengthen the pelvic floor.
- Yoga
- Stretching
- Pilates
A few key things to remember…Don’t over exercise, remain well hydrated, listen to your body. Here are some exercises you should steer clear of while pregnant.
- Contact Sports
- Weightlifting
- Gymnastics
- Horseback riding, skiing or skating- exercises with a fall risk.
- Exercises that require you to lay on your back.
- Exercises requiring extreme balance or agility.
A final thought about the pelvic floor. During pregnancy and even childbirth, the pelvic floor muscles can become weak so the sooner you start conditioning the pelvic floor, the less weakness you may have after delivery. What are the best pelvic floor exercises? Follow this link for a great visual on how to strengthen the pelvic floor. https://aeroflowurology.com/blog/pelvic-floor-exercises-for-women
Again, make sure you consult your physician before you start an exercise program. Each woman and each pregnancy is different.
