Pregnancy safe workouts for when you’re feeling up to it.
The first trimester (for most of us) is a time of major adjustment. Our bodies are changing every day and working in overdrive to create this little human forming inside. Even if persistent nausea didn’t bring you down, chances are the extreme fatigue did. The thought of showering was enough to get you winded, let alone the idea of fitting in a workout. Forget about it.
Enter the “honeymoon” phase of pregnancy, the much anticipated second trimester! Your bump is finally beginning to show, people are noticing and celebrating the life inside of you and aside from the extended waistline, you are feeling like your old self again. The fatigue has lifted and so have your spirits, and working out may be back on your radar.
Whether it’s a long walk or a prenatal class, it’s time to get moving. Not only will moving help alleviate the daily discomforts of carrying a child, but will also help prepare your beautiful bod for labor and delivery.
Benefits of working out during pregnancy (as listed on the APA’s website).
- Reduces backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
- Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
How much should I be doing?
There is generally no “right” or “wrong” amount of exercise to complete while pregnant but of course, like anything else, there are forms of exercise you should avoid (like hot yoga).
Whether you are completing light physical activity for 30 minutes every day, or fifteen minutes a few times a week, moving is moving and your body will benefit regardless.
Is it safe?
You’ve heard it before and you’ll hear it again – the answer is YES. According to the American Pregnancy Association, “Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy.”
Luckily, we live in a day an age (and an AMAZING city) that offers many pregnancy safe workouts for those of us with-child. But like anything else throughout this process, when in doubt, consult with your doctor or midwife.
Some favorite prenatal workouts in Brooklyn/Manhattan.
- AREA Yoga Brooklyn Heights – Teacher spotlight: Janel
- Xtend Barre Brooklyn Heights – Teacher spotlight: Amber
- Fort Pilates Fort Greene – Teacher spotlight: Graziella
- Yoga Vida Tribeca – Teacher spotlight: Alli
- Bend + Bloom Yoga Park Slope – Teacher spotlight(s): Lara + Michelle
- Mom in Balance – Teacher spotlight: Leighann