Being active during pregnancy is extremely beneficial for both moms and babies.
For example, regular exercise has been found to help control blood pressure, a major concern during pregnancy, shortens the workforce and reduces the need for a cesarean section.
One study noted that newborns who exercised by mothers during pregnancy showed improved heart health and reached a movement milestone faster than inactive female babies.
These researchers concluded that activities during pregnancy could even reduce the risk of childhood obesity as children move faster and set up for active lives.
But that doesn’t mean that every movement is appropriate for every part.
This is a quick guide for exercise during pregnancy. This includes exercise to consider and avoid.
Consideration: Late pregnancy specific training
Over the course of 40 weeks, your body will change quite a bit, so your training needs to be fixed along the way, says Elanit Sellers, CPT.
For example, in early pregnancy, she says, it can avoid twisting and sudden jerky movements, putting additional stress on the joints.
After the first late pregnancy, you will probably find it uncomfortable to lie on your back.
“The pressure of uterine enlargement can limit the flow of the vein when in the supine position,” the seller says. “This can cause dizziness, nausea, or shortness of breath. Try to avoid all supine abdominal exercises.”
Avoidance: Quick direction change and excessive resistance
No matter how late you are in your pregnancy, the shape and center of gravity of your body will change, says the seller. As your pregnancy progresses, it can increase your risk of falls.
“You never put your abdomen at risk of trauma,” she says. “Slow it down and move smarter.”
Slow movement also helps you keep your perceived movement within a good speed range, she adds.
Make sure you don’t hold your breath while you’re active and make sure you’re not overdoing yourself. Sellers say there is an easy way to track this: talk.
“I want to have a conversation while I’m pregnant while exercising,” she says. “If you can’t, you might be working a little hard.”
Consideration: Pregnancy-specific training
Walking, swimming, and low impact group fitness classes are activities that can be done at any time during pregnancy.
In the second and third mid-terms, look at pregnancy-specific training.
For example, yoga is great for maintaining mobile and flexibility, but some poses can put pressure on the abdomen.
Therefore, it is worth following classes specifically designed for each stage of pregnancy.
The best pregnancy workouts are directed at staying active safely.
It also makes exercise fun and elevate, rather than creating another task with your long daily to-do list during pregnancy.
Avoidance: Extreme sports and hot yoga
Certain exercises have an inherently high risk profile even when not pregnant, says Amanda Katz, CPT, personal trainer and group fitness instructor.
This includes extreme conditions like skiing, mountain biking, horse riding, speed skating and even hot yoga, she says.
Avoid them with those with significant changes in severe conditions during pregnancy.
“And of course, always talk to your doctor before starting your exercise program,” says Katz. “It helps to ensure you’re working in the safest way.”
Consider: Barre Blend
Prenatal bare blend and post are another great option during pregnancy.
This comprehensive program features safe, effective, low impact training designed to optimize transitions to every stage of pregnancy and postpartum stage.
The program combines elements of ballet ballet, Pilates and aerobic interval training with over 20 simple workouts, making it a huge plus, especially if you have a new baby.
