Staying active and healthy during pregnancy is vital for both the mother and the baby. Exercise helps to support a healthy pregnancy by boosting mood, reducing discomfort, and improving sleep quality, among other benefits.

However, it is important for pregnant women to exercise safely to minimize the risk of injury and complications. Here are some expert tips and tricks to help pregnant women navigate the gym safely and effectively.

Consult Your Obstetrician Before Starting:

Before beginning any exercise routine, it is essential to consult with your obstetrician to ensure that you are healthy enough to exercise during pregnancy.

Some pre-existing medical conditions or complications may require you to avoid certain types of physical activity altogether. Your obstetrician can help create a safe exercise plan tailored to your specific needs.

Start Slow and Gradual:

Pregnancy slows down the body, and you may find your pace a bit slower than usual. Therefore, it is essential to start slow and work your way up as you progress through your pregnancy.

Aim for 30 minutes of moderate intensity exercise every day, or most days of the week. Moderate intensity refers to an activity that raises your heart rate but allows you to continue the conversation. Examples include walking, swimming, and cycling.

Stay Hydrated:

Pregnant women should drink plenty of water and stay hydrated throughout their gym sessions. Dehydration can cause headaches, dizziness, and muscle cramps.

It is advisable to carry a water bottle to the gym, take sips of water after every two minutes of exercise, and to avoid working out in hot and humid environments.

Avoid High-impact Activities:

High impact exercises like jumping, running, and contact sports may cause discomfort, pain, and increase a pregnant woman’s risk of falling, hurting her back or injuring her baby.

Low impact exercises, such as swimming or walking, are safer and more appropriate for pregnant women. If you are experienced with weightlifting, you can also use resistance machines with lighter weights or resistance bands for your strength training workouts.

Avoid the Supine Position:

During the second and especially third trimester, pregnant women should avoid exercises that involve the supine position, i.e, laying on their back for extended periods.

Exercises that require the supine position can reduce blood flow to the uterus and baby. Pregnant women should be mindful of this position during yoga, weightlifting, and floor exercises. Instead, opt for exercises that require you to maintain an upright posture or use a gym ball to lie on your side for proper blood flow.

Wear Comfortable Clothing:

Pregnant women should avoid tight-fitting or restrictive clothing, as these can restrict blood flow and cause discomfort and overheating.

Choose loose-fitting and breathable clothes that allow for ease of movement and take care to wear supportive sports bras. Maternity workout clothes are widely available and can help pregnant women avoid discomfort during their workouts.

Modify Exercises to Suit You:

Pregnancy impacts the body differently for each woman, and it is essential to modify exercises to suit your fitness level and ability.

For instance, instead of doing regular pushups, you can elevate your hands on a bench or wall to reduce pressure on your abdomen. You can also use a chair to support your back and maintain the proper form while doing squats or lunges.

Listen to Your Body:

Your body is the best indicator of when you need to slow down, take a break or stop exercising altogether.

If you experience chest pain, excessive shortness of breath, dizziness, cramping, or vaginal bleeding, stop exercising and consult your doctor immediately. You and your baby’s health come first.

Choose the Right Time for Your Workouts:

Pregnancy can make you feel sluggish or exhausted, depending on the time of day. Choose a time to workout when you feel most energized and avoid working out too close to bedtime, as it can interfere with sleep quality and cause insomnia.

Conclusion:

Pregnancy is an exciting time, but it can also be challenging for expecting mothers. Staying active during this crucial time can help alleviate many of the unpleasant symptoms of pregnancy and improve your overall health.

Stay safe during your gym workouts by following these expert tips, modifying exercises as needed, wearing comfortable and supportive clothing, and taking things slow and gradual. Remember to listen to your body, rest when you need it, and consult with your doctors before beginning any exercise routine.