by Eliza Sterling

Experience the tranquility of stillness, or plunge eagerly into motion: fact is, pregnancy doesn’t have to halt your active lifestyle. It’s a colossal journey to embark upon, and yes, rest may seem the most appealing option some days. However, venturing into light exercise can pique your interest and render substantial health benefits for both mom and baby. Surprise alert: staying active during pregnancy is backed by intense research to enhance overall health and vitality.

Meet our squad of experts: PT and nutrition coach Sarah Campus, pre/postnatal fitness virtuosa Hollie Grant, and fitness guru Lucy Young, both specializing in pre- and postnatal exercises, and Peloton instructor Kristin McGee. Wendy Powell, pre-and postpartum expert, who also invented the MuTu System, ends this list.

Pregnancy might sway you towards a sedentary lifestyle. Nevertheless, you can firm up your mood, energy levels, and diminish gestational diabetes risk, improve sleep quality, and curb postpartum recovery span by remaining active, as per Lucy Young. Your doctor or midwife’s insight into any medical reasons to disregard exercise is crucial. Once sorted, engage in exercise styles perfect for your pre-and postnatal phase and heed the dependable guidelines. Strive to accomplish a 150-minute moderate-intensity workout weekly – a Department of Health mandate for pregnant women and postpartum women.

Staying Sporty: Pregnancy Edition

Can You Embrace Exercise While Pregnant, Even If It Wasn’t Part of Your Routine?

Commence gradually and acquire professional guidance to discern safe exercise forms. Pregnancy isn’t ideal for embarking on new fitness trends that might risk your or the baby’s health. Always be conscious, pragmatic, and tuned in with your body.

Safe Exercise While Pregnant: What are the Indicators?

Ensure you can converse while working out, indicating you aren’t overworking and maintaining baby-friendly exercise intensity. Feeling invigorated post-exercise and encountering no pain is paramount. Trouble breathing, experiencing discomfort, or exerting too much? Pause and solicit professional help.

Can I Run During Pregnancy?

Fears of miscarriage might curb your running enthusiasm, but studies dispute any correlation between miscarriages and exercise. Heed your body’s signs and symptoms. Begin scaling back on running at the first sign of pelvic floor pressure.

What About Workout Classes During Pregnancy?

Group classes can be continued, but ensure to maintain moderate intensity. Seek out prenatal classes for added safety. The type of class, for example, Pilates or HIIT, can also make a huge difference.

Which Exercises should I Circumvent During Pregnancy?

Abstain from contact sports, sports with a falling risk, extreme sports or crunching abdominal workouts, and exercises that need you to hold your breath. Lying flat on your stomach or back is also a no-no from the second trimester onward.

Resuming Fitness: Post-pregnancy Safe Practices

What Exercise Should I Do After Pregnancy?

Hollie suggests focusing on rest and breathwork, pelvic floor exercises, deep core activation or low impact activities like walking, based on comfort. “Every labor is different, so listen to your body,” she adds.

When Should I Begin Exercising Again Postpartum?

After a vaginal delivery, relax for six weeks before kick-starting your workout regimen, following clearance from a healthcare professional. Post- C-section needs a longer hiatus- 10-12 weeks. Starting pelvic floor exercises can be done as soon as comfort permits.

How Do I Speed Up Post-natal Recovery?

Recovery isn’t an overnight process; it needs time, rest and tons of self-love. Taking care of your body involves hydrating, nourishing food, restful recovery workouts, and a gentle walk. Prioritize sleep by accepting as much help as possible.

Is it Normal to Feel Unmotivated to Exercise Post-pregnancy?

Indeed, yes. Readjust your expectations and prioritize your health and fitness. Frame your exercise as a health requirement than a burdensome task. You’ll soon notice a positive cycle of progress in your energy, sleep, and motivation to work out.

Online Fitness Platforms: A Boon for Mothers and Future Moms

Mamawell, Peloton Pre & Postnatal Class Series or Mother Fit bring home tailored fitness regimens, nutrition care, fitness classes, and an online community. These platforms offer week-tailored pregnancy workout programs honorably boosting you into motherhood.

Take on this adventure with pride, bolstered by these fitness tips. The ultimate payoff is your health, a smooth pregnancy, and a revitalized postpartum recovery.

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