Basic guidelines for working out during and after pregnancy!
When it comes to exercise during pregnancy, many women wonder how much is too much. It's important to stay active and maintain a healthy lifestyle, but it's also crucial to prioritize the safety and well-being of both the mother and the baby. So, how much can a pregnant woman workout?
What are the benefits of exercising during pregnancy?
Regular exercise during pregnancy offers numerous benefits. It helps to:
- Improve cardiovascular health
- Strengthen muscles and improve flexibility
- Manage weight gain
- Reduce the risk of gestational diabetes
- Alleviate pregnancy discomforts
- Boost mood and reduce stress
These benefits not only contribute to a healthier pregnancy but also facilitate an easier postpartum recovery.
What are the exercise guidelines for pregnant women?
The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women aim for at least 150 minutes of moderate-intensity aerobic activity spread throughout the week. This can be achieved through activities such as brisk walking/light jog, swimming, stationary cycling (assault bike if you feel frisky), weightlifting (avoid really heavy lifts when doing squats, cleans or deadlifts) or low-impact cardio.
It's important to listen to your body and make modifications as needed. As the pregnancy progresses, certain exercises may become more challenging or uncomfortable. Avoid activities that involve lying flat on your back after the first trimester, as it can restrict blood flow to the uterus.
Are there any exercises to avoid during pregnancy?
While exercise is generally safe during pregnancy, there are a few activities that should be avoided, including:
- High-impact sports or activities with a risk of falling
- Exercises that put excessive strain on the joints, such as heavy weightlifting
- Activities that involve lying flat on your stomach
- Exercises that require holding your breath for an extended period
It's always best to consult with your healthcare provider before starting or continuing any exercise routine during pregnancy.
What should you consider nutrition and supplements wise?
Stay tuned and we will have an in depth guideline heading your way soon with everything from supplements, to protein intake, hydration, vitamins, nutrients to be aware of and much more! In the mean time check out our pregnancy and breastfeeding formulated pre workout and hydration products to keep you on track to your fitness goals!
Conclusion
Exercise during pregnancy is generally safe and beneficial for both the mother and the baby. Listening to your body are key. Remember to stay hydrated, wear comfortable clothing, and choose appropriate footwear. By staying active, you can enjoy a healthier pregnancy and pave the way for a smoother postpartum recovery.