Please note I am not a fitness professional, and recommend you seek out the guidance from someone who specializes in prenatal fitness while pregnant. This is what I have learned from my own experience:
- Get approval from your doctor before doing anything (some people are not allowed to for various reasons).
- Talk to a prenatal fitness professional.
- Do not start a new exercise regime once pregnant (for example if you never ran before, don’t start running!)
- You don’t want to raise your heart rate too high. Try talking, can you hold a conversation? If not, then take it down a notch, if you can, then continue.
- Don’t let yourself get too hot. You never want your internal temperature to rise too much. Be careful exercising in hot and humid environments.
- Make sure to drink a lot of water!
- Do not do anything lying on your back in the 2nd or 3rd trimesters.
- Listen to your body!
At 28 weeks (now in the 3rd trimester!), I believe staying active has helped me have a very easy pregnancy thus far. My symptoms have been almost non existent, and I really don’t “feel” pregnant other than having a growing belly 🙂 I try to walk as much as I can and get in exercise most days of the week. This works for me since I was extremely active before I became pregnant.
Here’s an example of what I have done this week:
- Sunday: 30 minutes weight training plus a few miles (~ 3 or 4) of walking
- Monday: walked a lot (about 8 miles)
- Tuesday: nothing
- Wednesday: 10 minutes elliptical, 30 minutes weight training and 7 miles of walking
- Thursday: 1 hour prenatal pilates class plus 3.5 mile walk
- Friday: 30 minute run (3 miles)
In addition I walk 1.6 miles every day to and from the subway to get to my office. So you can see I’m staying very active! My energy has been fantastic, and I believe exercise plays a great role in that. I’m actually really excited because I won 5 sessions with a prenatal fitness trainer at a Big City Mom’s Event, and she’s coming to train me on Sunday!
These days there are so many exercises out there for pregnant women. You can take prenatal yoga and/or pilates classes. There are fitness classes devoted to pregnant women only. Swimming is another fantastic workout for pregnant women. In addition to plain old walking! I think there’s nothing better than getting outside on a beautiful day and going for a really long walk. My husband and I cover many miles each weekend day, given that there’s nice weather! Just make sure to fuel and hydrate yourself appropriately.
What exercise do you enjoy while pregnant?