Exercise During Pregnancy & Frequently Asked Questions

Published by Dominika
Created:
21. 1. 2021
Updated:
7. 10. 2022

If you read our 7 First Time Pregnancy Tips you know that exercising is one of our 7 top pregnancy tips.

Why is it so important to stay active during your pregnancy? It is proven that exercise affects mood. Physical activity will give you a boost of energy. You’ll feel more comfortable, fresh, and stress-free.

Exercising is also very good to strengthen your muscles to prevent back problems, for easier childbirth and better body recovery after childbirth. If you didn’t exercise before you got pregnant it’s not necessary to be the top-level sportswoman. You can choose something easy-going such as yoga, swimming, going for a walk or special pregnancy exercise courses. Also in these times exist a lot of YouTube videos, so all you need is a mat and determination.

The best exercise for you is one hundred percent pre-natal yoga, there are so many additional benefits that come with it. Yoga helps to prepare you for labor and delivery both physically and emotionally. Much of the work in pre-natal yoga is about releasing tension and opening the body and mind while using your breath as a tool.

So with this topic, I prepared for you some videos you can try (yoga, pre-natal yoga, pregnancy workouts). And some frequently asked questions about pregnancy exercising.

Before I start with the tips let’s check out the answers to questions you probably want to ask. I choose the 5 most frequent questions:

1. It is safe to exercise during pregnancy?

If you are healthy and your pregnancy is normal, it is safe to continue or start regular activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it is important to discuss exercise with your gynecologist during your early prenatal visits. If your health care professional gives you the YES to exercise, you can discuss what activities you want to try and if it’s safe.

2. What are the benefits of exercise during pregnancy?

Regular exercise during pregnancy benefits you and your baby in these key ways:

Reduces back pain
Eases constipation
May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery
Promotes healthy weight gain during pregnancy
Improves your overall general fitness and strengthens your heart and blood vessels
Helps you to lose the baby weight after your baby is born

3. How much should I exercise during pregnancy?

This question is related to the first point (question). It is very important to discuss exercise with your gynecologist. If it’s safe for you and your baby then it’s ideal for pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.

Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging). You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.

If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.

If you were very active before pregnancy, you can keep doing the same workouts with gynecologist’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat.

4. What are some safe exercises I can do during pregnancy?

Let’s continue with the previous point. Experts agree these exercises are safest for pregnant women:

Walking—Brisk walking gives a total body workout and is easy on the joints and muscles.
Swimming and water workouts—Water workouts use many of the body’s muscles. The water supports your weight so you avoid injury and muscle strain.
Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.
Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing. There are prenatal yoga and Pilates classes designed for pregnant women. These classes often teach modified poses that accommodate a pregnant woman’s shifting balance. You also should avoid poses that require you to be still or lie on your back for long periods.

If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Also, don’t forget to discuss these activities with your gynecologist.

5. What are the warning signs that I should stop exercising?

Whether you’re a seasoned athlete or a beginner, watch for the following warning signs when you exercise. If you have any of them, stop and call your obstetrician:

Bleeding from the vagina
Feeling dizzy or faint
Shortness of breath before starting exercise
Chest pain
Headache
Muscle weakness
Calf pain or swelling
Regular, painful contractions of the uterus
Fluid gushing or leaking from the vagina

Sources: 5 most frequent questions

Videos you can try!

Low Impact Prenatal Cardio Workout
Complete pregnancy workout for 1st trimester
Complete pregnancy workout for 2nd trimester
Complete pregnancy workout for 3rd trimester
Pregnancy Yoga Ball Stretches
Prenatal Pilates Workout
Prenatal Meditation

1. Low Impact Prenatal Cardio Workout

2. Complete pregnancy workout for 1st trimester

3. Complete pregnancy workout for 2nd trimester

4. Complete pregnancy workout for 3rd trimester

5. Pregnancy Yoga Ball Stretches

6. Prenatal Pilates Workout

If you have never exercised before pregnancy don’t worry, it is not activity you should do during pregnancy. Try some stretching and relaxation.

If you feel pain or tension in your body, give yourself some special care. You can stretch or relax with exercises, deep breathing, and meditation. Go to the spa for a massage or aromatherapy. Aromatherapy scents can be powerful. Just a whiff of a certain smell can bring memories rushing to the forefront of your mind or lower your blood pressure. Sleeping is also the main pregnancy tip. Meditation and mindfulness have countless benefits. Spending time meditating can: reduce stress, help to control anxiety, enhance self-awareness, improve sleep, help to control pain, decrease blood pressure.

7. Prenatal Meditation – Mindfulness Pregnancy Yoga Relaxation Techniques For Stress & Anxiety

Also, check out the #pregnancyworkout on Instagram where you can find never endless inspiration.

BONUS: A Pregnancy Wellness Guide

Check out Jess Nadine Bumpin’ Bodies! “This is the guide that will allow you to enter and exit your pregnancy with body confidence and strength.”

Source: Jess Nadine

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