How to Achieve a Balanced Fitness Program when Pregnant
Congratulations on your pregnancy! You’re probably reading many books, searching the web and asking friends or family for their tips to be your healthiest during pregnancy. There’s A LOT of information out there to help expectant mothers learn about exercise and staying fit during pregnancy. A few of the questions we often hear from our pregnant members are:
Can I still maintain my old fitness routine now that I’m pregnant?
How often should I be working out during my pregnancy?
Are there exercises that are best to do?
Are there any exercises that aren’t safe to do during pregnancy?
These are very common questions and we speak with many of our members with these concerns.
It’s a myth that women shouldn’t exercise while pregnant. During a healthy pregnancy, finding the right class, or exercise routine that offers some balance, can help you be more comfortable, mindful and feel healthier for your entire pregnancy.
What’s important about prenatal fitness, is that each woman knows that her fitness program is unique to her and based on her health. However, there are many benefits to having a balanced fitness program while pregnant. Women can begin exercising anytime during their pregnancy, in the absence of any contraindications (issues that would prompt a healthcare provider to ask her to refrain from exercise for a period of time). In fact, it’s best to exercise before, during and after baby arrives in a balanced way for overall optimal health.
What does a Balanced Program Look Like?
Here are three elements to keep in mind:
CARDIO FITNESS
Get your heart pumping, safely, while pregnant. Choose an activity like walking or swimming that can increase your cardio and still be comfortable on your body. You don’t want to overexert yourself during cardio. I recommend the ‘talk test’ to determine your perceived exertion. You should be able to still carry out a conversation during your cardio exercise without much labour.
STRETCHING
As the body changes during pregnancy, there is often some discomfort associated with it. Stretching can help alleviate this. Yoga is a great option. It can not only relax your mind, but also help reduce stress, tension and potentially improve sleep. We recommend stretching daily during pregnancy. Focus on your chest, back, glutes, calves and hamstrings for overall comfort. Our Prenatal Fitness classes include on-demand prenatal yoga classes!
BUILDING STRENGTH
Labour and pregnancy is physically demanding on a woman’s body and these classes are designed to help prepare you for the changes, and challenges, associated with pregnancy and delivery.
Selecting a class focusing on improving your core strength, muscular balance and your overall wellbeing (like our Fitmama Strong Online Prenatal Fitness Class) will help you feel more energetic and strong throughout your pregnancy.
Everything may feel overwhelming during your pregnancy, so start your exercise program off small if you aren’t sure how to begin. Classes, like our Prenatal Fitness and Prenatal Yoga classes, are a great place to have guided support and meet other expectant moms. Local parent groups may also have details on programs that could be a good fit.
Remember that a balanced fitness routine also includes taking care of your mind, not just your body. You need to take care of yourself, your whole self, to be the healthiest you.