With this post I certainly don’t want to put any pressure on ladies who for any reason can’t exercise during their pregnancy. We are all different and we have different time availability and progress of our pregnancy.
The purpose of this post is to help mums who would like to stay active or are in doubt which exercise is appropriate in their pregnancy.
Some important facts about exercising while you are pregnant
Pregnancy (if low risk) is a healthy state of being. You are not sick you are just pregnant. That means that if your doctor (midwife) gives you green you are allowed any exercise which doesn’t target your core muscles directly and doesn’t involve too much of jumping. Simply put think of your exercise whether it doesn’t place direct pressure on your belly or doesn’t cause an unwelcoming effect on your baby.
Most of the medical care providers dropped now even the myth that expecting mums shouldn’t raise their heart beats above 150 per minute. As long as you used to this level of activity before your pregnancy there is no reason you should stop doing it now.
My tip how to modify or choose the right exercise
- If you used to go to gym before you got pregnant you can keep going just slow down a bit, avoid excessive jumping, drop or lower the weights and avoid exercises like planks, crunches, Russian twist etc.
- If you used to do loads of running, you can continue running. Just take it easy, slow down a bit until it feels comfortable. Your body will tell you when to stop. Usually that happens around week 19-20.
- If you used to do yoga keep doing it: just avoid boats, planks, back bands, jumping, closed twists, lying on the back and inversions.
- If you haven’t been exercising before for your pregnancy- go to special pregnancy classes or download special pregnancy yoga /strength training, go for brisk walks or do some swimming.
The point is:
The more active you stay during your pregnancy the better you will cope physically and mentally as well. This is my own experience (2 pregnancies).
I get it. Time is always an issue. So don’t get trapped in the 60 min exercise block nonsense. Move when you can. That means anytime you find 10- 20 min block – use it!
I went for a quick 20 min walk yesterday after I put Emilia to sleep and it was great!
Or I do quick sun salutation (10 min or so) in the morning before Mili wakes up or while she plays around. This san salutation is modified and suitable for any stage of pregnancy.