Tue, 08/10/2021 - 16:47
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by Taylor Walker
Hey mama! Guess what? Moving your body during pregnancy is an amazing way to decrease many pregnancy discomforts like low back pain and constipation. If you are having a healthy pregnancy, your doctor will likely recommend exercising at least 150 minutes per week or 20-30 minutes per day of moderate-intensity physical activity to benefit you and your growing baby. Which is exactly why and how I structured the Taylor Walker Prenatal Fitness program - to ensure you and your little reap all the benefits of regular exercise safely!
We know that pregnancy is often met with an overwhelming list of things we cannot or should not do, but thankfully, exercise is not one of them. Every trimester comes with changes like increased laxity in joints, center of gravity changes and of course the rollercoaster of energy that your body has from day to day.
So, what are some things you can do to stay safe while exercising pregnant?
- Listen to your body. She knows best! Never force yourself to exercise in a way that does not feel right to you. If you start to feel lightheaded or dizzy, stop what you are doing immediately. Take a seat, drink some water and regroup.
- Drink plenty of water before, during and after an exercise session. Try your best to drink at least half of your bodyweight in ounces daily. Pregnancy is not the time to skip the H20. Drinking adequate amounts of water during pregnancy aids in everything from digestion to forming amniotic fluid around the baby. Not keen on water alone? Flavor it by adding fruit and herbs or nausea-subsiding ginger root. Also, hydrating fruits and veggies like melon and cucumber would be a great addition to your diet and hydration needs!
- Modify & Slow Down Where You Need To. There are many ways to safely adapt your exercise routine without giving it up all together. For example, if you are a bootcamp aficionado, slow down your exercises and de-load to perfect form and properly fire from the core. Learning proper core breathing and activation of the Core Breathing Belly Pump can act as a preventative measure against Diastasis Recti otherwise known as ab separation.
- Eliminate laying on your back or belly as your pregnancy progresses and you sprout a belly. You can lay on your back, but not for extended periods of time and not if you feel lightheaded. If you do, immediately roll over onto your left side before coming to a seated position. Also, there are many exercises that are considered safe during pregnancy like running and plyometrics, but you must ask yourself if they are worth engaging in as your pregnancy progresses. These types of activities place a lot of strain on the pelvic floor which can lead to postpartum dysfunction. So, it is imperative that you learn how to properly engage and release the pelvic floor and how the pelvic floor engages with the core to safely and effective.
The good news is that you can and should continue to move your body during pregnancy! You can safely workout with minimal modifications if you are having a healthy singleton pregnancy. It takes a little time and patience with your body, but I want to encourage you to keep moving. Not only for your physicality, but for your mind and your beautiful growing baby.
-Taylor Walker