The sweet journey of pregnancy, which lasts about 40 weeks on average, is an exciting one for every mom-to-be. If you've decided to become a mother, you know there are details to pay attention to along the way. Exercise is just as important as a balanced diet and a stress-free life. Once you've consulted your doctor about the types of exercise best suited to your pregnancy, you can get moving.
Types of Exercise Suited to Each Stage of Pregnancy
Pregnancy is divided into 3 stages called trimesters. The first trimester covers months 1-3. If you have no medical condition that prevents you from exercising, you can spend these first three months taking light-paced walks. Swimming or light cardio at the gym can also be suitable for this stage. Unless your doctor says otherwise, set a light routine that doesn't push you too hard.
- trimester is when moms-to-be start to feel a little heavier. Exercise routines change accordingly. During this stage, you should choose lighter-paced exercise and low-risk activities such as swimming.
The final trimester, as the birth approaches, is a more delicate time. If your doctor sees no issue, you can continue with short, light-paced walks. Pilates and yoga movements done under the guidance of an expert instructor can help you through this period more comfortably. These gentle exercises are thought to ease labor.
What Should You Pay Attention to When Exercising During Pregnancy?
Exercise is essential for a healthy body. An active lifestyle is also recommended during the very delicate period of pregnancy. That said, you shouldn't go beyond the limits your doctor recommends.
You Should Be Able to Hold a Conversation While Exercising
One of the most important rules of exercising while pregnant is to avoid movements that overexert you. That's why you should be able to chat without getting out of breath during your workout. This way, your body isn't strained.
Avoid Sports Where Your Body Could Take a Hit
Team sports, one-on-one contact sports and ball sports where your body could take a hit aren't well suited to pregnancy. From time to time, we see professional pregnant athletes competing officially with their teams. However, experts disagree on this. Babies develop in a very well-protected environment in the womb. Still, eliminating the potential risks of contact sports is the better choice.
Avoid Exercising in Very Hot and Humid Environments
The environment you exercise in matters as much as your pace. While pregnant, you should avoid exercising during the hottest hours and wait for a suitable time of day. Exercising in places with high humidity can also affect you negatively. That's why you should stay away from environments such as hammams, saunas and Bikram yoga rooms.
Don't Choose Sports with a Risk of Falling
It's wise to stay away from risky sports such as horseback riding, cycling and mountaineering. Even if you do one of these sports professionally, you shouldn't proceed without your doctor's approval.
You should also avoid holding your breath for long periods, jumping, sharp and sudden turns, and twisting movements at the waist.
Which Sports Can You Do During Pregnancy?
You can stay involved in many sports throughout your pregnancy. With your doctor's approval, it's possible to exercise for the entire pregnancy. What matters is choosing the right exercise for you and staying at the pace recommended for you.
Walking
Walking is an extremely beneficial cardio exercise that works the whole body. It regulates blood circulation and speeds up metabolism. It reduces the risk of diabetes and improves breathing quality. This simple exercise, which you can do anytime and anywhere, offers countless benefits. By taking light-paced walks throughout your pregnancy, you can enjoy a healthy pregnancy.
Swimming
Because it removes the effects of gravity, swimming is one of the most comfortable sports during pregnancy. Thanks to the buoyancy of water, you feel lighter. While swimming, your joints relax and swelling in your body decreases. Plus, the positive energy of the water makes you feel happier. The added weight and shifting balance of later pregnancy aren't felt in the water. That's why swimming is one of the most enjoyable sports during pregnancy.
Prenatal Yoga
Practicing yoga poses regularly makes you more flexible. Your core gets stronger, and your endurance and balance improve. Prenatal yoga is a little different from regular yoga practice. Prenatal yoga, which has become extremely popular today, is the choice of many moms-to-be. You can practice prenatal yoga in a suitable class under the supervision of an instructor who specializes in it. This way, your pregnancy is more comfortable and you also prepare for birth. Prenatal yoga includes breathing exercises and relaxes both body and mind.
Pilates
With pilates exercises suited to pregnancy, it's possible to prevent back pain. By joining a pilates class designed specifically for pregnancy, you can enjoy your preparation for birth. Pilates movements lengthen your muscles while stretching your back. They help prevent posture problems caused by the shift in your center of gravity.
Is Running Harmful During Pregnancy?
Running is an exercise that works many muscles and pushes the body's limits. If you were an active runner before pregnancy, you can keep running while pregnant with your doctor's approval. However, muscles and joints are more sensitive than usual during pregnancy, so the risk of injury is also higher. With this in mind, you should choose an easy pace. If you didn't run before, it's best to choose walking over running during pregnancy as well.
Can You Lift Weights During Pregnancy?
Lifting weights is an unmatched exercise for building muscle. If you have weightlifting experience, you can continue during pregnancy with your doctor's approval. However, the weights you lift should be lighter than the ones you normally use. Likewise, you should keep your number of sets lower than usual.
What Kind of Activewear Should You Choose During Pregnancy?
When exercising, choose pieces that are lightweight, quick-drying and don't restrict your movement. Products from collections made specifically for pregnancy provide comfort during exercise. You can choose sports bras suited to pregnancy. There are also performance tees and leggings designed especially for pregnancy. Choose the one that suits you best from our stylish maternity leggings designed for moms-to-be.
In Conclusion
Pregnancy is a journey full of adventure. It's an unforgettable time, especially for moms-to-be expecting their first baby. There are many activities you can do to enjoy this wonderful period. You can keep exercising at the level your doctor considers appropriate and for as long as they recommend. A joyful, active journey awaits you!