Pregnancy is a transformative journey filled with unique experiences, challenges, and joys. As your baby grows and develops, each day brings new physical changes that can significantly impact emotional and physical feelings, especially when engaging in fitness activities.
We know that some women feel intimidated or scared of exercising while pregnant—whether they were active prior to pregnancy or not. Our goal is to help reframe exercise for you during this precious time. The focus of exercise during this time should be on maintaining strength, easing the physical challenges of pregnancy, and preparing the body for birth and subsequent recovery.
In this blog post, we'll explore essential tips to help you stay active and healthy throughout your pregnancy.
1. LISTEN TO YOUR BODY: As with any form of exercise during pregnancy, it's essential to listen to your body. If you experience any discomfort, pain, dizziness, or shortness of breath, it's important to modify or stop the activity immediately. The instructors at FIT4MOM are trained to provide guidance and support, but ultimately, you know your body best.
2. MAKE ADJUSTMENTS: Make adjustments to your exercise based on how you feel each day and which trimester you are in. If you were exercising regularly before getting pregnant, you should be able to continue most of your normal, preferred activities during the 1st Trimester—including intensity, impact, duration, and chosen style of movement. According to the American College of Obstetricians and Gynecologists, some contraindications and considerations can stop a woman from continuing in fitness while pregnant. There are also Urgent Maternal Warning Signs that should encourage a pregnant woman to seek immediate medical attention.
However, exercise should not exceed pre-pregnancy intensity levels. If you exercised at a moderate pace for the majority of your workouts prior to pregnancy, you can continue. If you were not practicing high-intensity interval training prior to pregnancy, you should not start now.
Learn more about what to start, stop, and continue during your 1st trimester.
3. STAY HYDRATED AND FUEL YOUR BODY: Hydration is crucial during pregnancy, especially when engaging in physical activity. Be sure to drink plenty of water before, during, and after you are active to stay properly hydrated. This will continue postpartum, especially if you are nursing. Additionally, fuel your body with a balanced diet rich in nutrients to support the increased energy demands of pregnancy and exercise.
FIRST TRIMESTER: Vitamins B & C become a focal point. The most well-known first trimester vitamin is B9 (folate) which helps protect your baby. Produce like asparagus, leafy greens, beets, and citrus are high in both B & C vitamins.
SECOND TRIMESTER: Iron becomes a key nutrient in the second trimester when blood volume increases by 40-50%. Iron is used to transport oxygen to all parts of your body and to your baby. Vitamin C continues to be important in the second trimester as it increases iron absorption during this time of rapid blood volume expansion. Munch on broccoli, spinach, dried fruits, and mushrooms.
THIRD TRIMESTER: Vitamin K is an immunity-boosting vitamin, as well as necessary for blood clotting. Studies have also shown that it helps to increase bone strength and improves bone density. Leafy greens, Brussels sprouts, broccoli, cauliflower, and cabbage are all high in K.
4. INVEST IN SUPPORTIVE GEAR: Comfortable and supportive workout attire is essential for any exercise routine during pregnancy. Invest in supportive maternity workout clothes and a good pair of athletic shoes designed for pregnancy to help minimize discomfort and reduce the risk of injury. A supportive maternity bra can also provide much-needed support for your changing body. If you'd like to go ahead and invest in a supportive nursing bra now, here are some we love:
LOW IMPACT: Sublime Nursing Sports Bra by Kindred Bravely, Auden Nursing Yoga Bra
HIGH IMPACT: SHEFIT, High Support collection by Sweat and Milk, Senita Athletics Nursing Bras, Cadenshae
5. ACTIVATE YOUR PELVIC FLOOR: Start with your breath. Find a strong posture then link your breath to your pelvic floor. Imagine your pelvic floor is an elevator. As you exhale, close the doors and lift the elevator as you find a slight contraction in your core muscles. Now, inhale as you expand your belly, ribs and back, lower the elevator back down, and open the doors as you do so. Continue to link the breath to the pelvic floor and core activation.
Check out our blog on 5 EXERCISES BETTER THAN A KEGEL.
6. PRACTICE RELAXATION TECHNIQUES: Our FIT4BABY classes incorporate relaxation techniques such as breathing exercises and meditation to help reduce stress levels and promote overall well-being. Take advantage of these opportunities to unwind and connect with your body and baby during this special time.
Staying active during pregnancy is not only beneficial for your physical health but also for your mental and emotional well-being. Our FIT4BABY classes provide a safe and supportive environment for expectant mothers to stay active and healthy throughout their pregnancy journey. By following these tips and listening to your body, you can enjoy a safe and fulfilling exercise routine that supports you and your baby every step of the way. Here's to a fit and healthy pregnancy with FIT4BABY!
FIT4BABY® is a 6-week prenatal program that includes weekly private group workouts, community support, and a weekly journal to document your pregnancy journey. The workouts will build your mental and physical endurance, strengthen your body, and prepare you for pregnancy, birth, and beyond.