Pregnancy Exercises: 4 Types of Easy Workouts for Pregnant Mothers
Why do we need pregnancy exercises? They can help to lower the risk of developing gestational diabetes. Check out these few easy exercises for pregnant women during pregnancy!
Exercises during pregnancy help boost your mood, improve your sleep and reduce aches and pains.1 Research has also shown that pregnancy workouts can also lower the risk of developing gestational diabetes.2
Can you workout while pregnant?
Many expectant mothers wonder if it's safe to continue their fitness routines during pregnancy. The short answer is yes, but with a few important considerations. Light exercise is a great way for mothers to stay healthy and fit during pregnancy.1 However, it's crucial to consult with your doctor before starting or modifying any exercise regimen, especially if you have a high-risk pregnancy.
Once your doctor gives you the go-ahead, it's time to select safe and appropriate exercises for pregnant mothers. Pay close attention to your body's signals and adjust your workout intensity as needed. Don’t forget to warm up before you begin too. It's also important to stay hydrated and avoid overheating, as both can pose risks to you and your child. Remember, the goal is to maintain a healthy level of fitness, not to break personal fitness records!
Regular exercise offers numerous benefits for both mother and child. It can help boost energy levels, improve mood and prepare your body for labour.1 Additionally, exercise can reduce the risk of gestational diabetes and pregnancy-induced hypertension. However, it’s important to remember to listen to your body and adjust your workouts as needed. If you experience any discomfort or pain, stop exercising and consult with your doctor. As long as you stick to these guidelines, you can safely and effectively maintain your fitness during pregnancy and enjoy the many benefits it offers. Now that we’ve got that out of the way, let's explore some safe and effective workout options for expecting mothers!
What types of workouts can you do while pregnant?
Yoga
Probably the most popular workout for pregnant women, yoga helps you to be relaxed, mentally centred and focused.3 Because of this, yoga may help improve sleep and reduce anxiety. Mums go through breathing exercises, gentle stretching and get into poses, all of which help develop strength, flexibility and balance. These could lead to a decrease in lower back pain, carpal tunnel syndrome symptoms and shortness of breath. Added bonus: increasing your endurance could be useful during delivery!4
Walking
Walking as a pregnancy workout helps to keep your heart healthy and the blood flowing in your body, while toning your muscles and boosting your overall mood.5 Just be aware of your pace and altered sense of balance: having a big belly changes your centre of gravity, so it may take some time to get used to walking long distances with that extra weight in your middle.
Strength Training
There are lots of benefits to reap from strength training.6 A strength training workout for pregnant women builds stamina, which you need for your pregnancy. The muscle you gain also burns fat to help keep your weight down. Plus, strengthening your abdominal and back muscles prevents lower back pain.7 Aim for moderate intensity when picking out a strength-training pregnancy workout, and don’t lift weights while lying on your back, as this could affect blood flow.8 Use a proper breathing technique (exhale when you exert effort, and inhale when going back to the starting position), and always rest 48 hours in between workouts.9
Water Aerobics
Doing exercises in the water helps engage your abdominal muscles, lengthening them as you try to keep your balance.10 The water’s buoyancy makes it so much easier to hold your poses, and the cool environment provides for a more comfortable workout.11 The water also supports your pregnant body, so it’s much easier (and safer!) to do more reps. What’s more, the pressure of the water could help relieve swelling in your body.
Of course, you should consult your doctor before trying a new pregnancy workout, or resuming your favourite ones. After getting the thumbs up to embark on a workout that’s fit for pregnant women, bear in mind that the ideal workout will keep you active, get your heart pumping and prepare your muscles.
Many expecting mothers worry about gaining weight during pregnancy. However, it's totally natural to experience some weight gain during this time. In fact, healthy weight gain during pregnancy is essential for your child’s development. However, excessive weight gain can pose risks to your health and your child's. That's why maintaining a balanced diet and doing light exercises regularly is crucial. One way to support your nutritional needs is by supplementing your diet with Friso® Gold Mum milk formula.
Friso® Gold Mum – Our formula milk alternative during your pregnancy
Friso® Gold Mum, our preferred prenatal milk for mothers, retains the natural nutrients of the milk to support you through your pregnancy journey such as:
Vitamin D - Necessary for the absorption and utilisation of calcium and phosphorus.12
Calcium - Helps in the normal growth and development of bones and teeth.13
Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system.14
Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus.15
Iodine - Essential for the formation of thyroid hormones, which supports brain development.16
Low glycaemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates.17 It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycaemic index (GI) could help the mother avoid being overweight during pregnancy, thus avoiding further complications such as gestational diabetes.18
Friso® Gold Mum consists of essential nutrients which are formulated with DualCare+™, to support mothers’ and their children's daily needs. Read more on what mothers should drink during pregnancy.
Remember, proper nutrition is essential during pregnancy. Be mindful of what you eat and try to limit your intake of unhealthy foods. While it’s okay to indulge in occasional cravings, maintaining a balanced diet is crucial. Just like with exercise, moderation is key. Your body is undergoing significant changes, so be patient and kind to yourself. With Friso® Gold Mum, you can support your body’s needs and enjoy a fitter and healthier pregnancy journey.
References
- https://www.nhs.uk/pregnancy/keeping-well/exercise/
- https://www.ncbi.nlm.nih.gov/pubmed/20876206
- http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193
- http://www.shapefit.com/health/6-yoga-tips-stay-healthy-during-pregnancy.html
- http://fitness.mercola.com/sites/fitness/archive/2013/09/20/exercise-health-benefits.aspx
- http://www.businessinsider.com/r-strength-training-gets-a-makeover-from-yesteryears-body-building-2014-21?IR=T&r=US&IR=T
- https://www.spine-health.com/conditions/pregnancy-and-back-pain/strengthening-exercises-back-pain-during-pregnancy
- Weight lifting during pregnancy
- http://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program
- How to Get the Benefits of Swimming While Pregnant
- https://reproductive-health-journal.biomedcentral.com/articles/10.1186/1742-4755-5-10
- https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
- https://www.hsph.harvard.edu/nutritionsource/calcium/
- https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
- https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/#:~:text=Folic%20acid%20before%20and%20during,tube%20defects%2C%20including%20spina%20bifida
- https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplements-factsheet.aspx#:~:text=How%20much%20iodine%20do%20pregnant,micrograms%20per%20day%20when%20breastfeeding
- https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/
- https://www.tommys.org/pregnancy-information/pregnancy-complications/gestational-diabetes/understanding-glycaemic-index
Explore Friso® Gold Products
Was this page helpful?
READ NEXT:
READ NEXT:
Pregnancy cravings of the healthy kind
Pregnancy cravings are inevitable and swapping salty chips to healthy dips can be a downer. What if you can wire them into cravings of the healthy kind? It’s going to be much healthier for both your child and you, and who knows, it may even help reduce those midnight hunger pangs!
What other mums are reading:
