Working out keeps your body strong and fit, during and after the pregnancy. The risks of developing pelvic issues after the pregnancy decreases when you have a fit body and strong muscles. The recovery after a vaginal childbirth or birth by c-section will also be shorter. Working out during the pregnancy is incredibly important and knows a lot of benefits. It’s important that you keep a few things in mind when you participate in sports when you’re pregnant. Like your temperature and the duration of a session, your blood sugar level and potentially becoming short of breath. You also need to be aware of your surroundings and make sure it’s a safe place.
Take a look at my pelvic floor exercises as well, or take a look at the pelvic items in the Pelvic Store.
You can’t avoid the running cliques, yoga gurus and the fit girls. But what if you’re one of those yourself and you become pregnant? Do you immediately have to quit being active? Or can you participate in sports when you’re pregnant? This used to be a big taboo in the past. But what do we think about that now? Because working out is healthy right! I’ve collected all information I could find for this blog. Hopefully you will be able to find your answer soon! Otherwise you can always take a look at my other blogs. I’m sure there’s something that applies to you!
Working out during pregnancy
Working out during pregnancy always has been a taboo and it still is. But working out when you’re pregnant is incredibly beneficial for your health. It helps your abs, back muscles and the pelvic floor muscles to stay healthy and strong. Being pregnant and participating in sports isn’t just for professionals, anyone can do it! It will give you some extra support and you will be able to notice the benefits fast. Or are you planning to become pregnant and you’re busy with it? Then already start to stay in shape. A healthy mom means a happy baby!
What do sports cause? A tight buttocks in a pair of yoga pants, a flat stomach or just a healthy shape? Primarily you are keeping your shape up to par with it, but also your weight. Your blood circulation also receives a boost. You will be able to lose fluids way faster too, something that will be handy during pregnancy. Working out know a lot of benefits when it comes to your pregnancy, that’s why it isn’t forbidden at all! But do keep the intensity in mind.
Which sports are suitable for pregnancy?
Working out when you’re pregnant is incredibly healthy. But you can’t continue or start with every sport. Pregnancy does affect your body. Your pelvis and back will be able to carry less. You will struggle somewhat. Having a strong back does help for when you enter pregnancy, but you will still develop some issues. Having a healthy pelvis would be a bonus too. But you can’t exercise your pelvic ligaments. Even a professional athlete will develop pelvic instability and pelvic issues.
It’s recommended to perform a sport that isn’t too intense for your pelvic ligaments and pelvic joints. Your pelvic ligaments become weak by nature so that you can eject your little one, eventually. A lot of hormones will be released to start the process of weakening your pelvic ligaments. This hormone is called Relaxin. Your pelvis can become overtaxed quicker, or even become damaged.
You can do any sports, as long as you can adjust the intensity. But there are of course a few sports that are better to avoid. Think of physical contact sports, like ball sports. Skydiving (if you do this for a hobby), boxing and diving won’t be ideal for your pregnancy either.
Almost every sport that you can do on a yoga mat is suitable for pregnancy. Running to a certain degree and until a certain point is also completely fine to do. It’s important that you avoid physical contact sports or sports where you can lose your balance to prevent your baby to be harmed. Sports where you’re continuously under high pressure aren’t optimal for the baby either. A prolonged high heart rate prevents the blood from optimally reaching the womb, instead the blood will go to the parts of your body that are working overtime. Make sure that you are taking enough breaks when you’re running. Do the lantern post walk, for example. Switch up your pace whenever you pass a lantern. First you run and then you walk when you pass the next lantern. Rest and activity should be balanced out properly.
3 sports to avoid and 4 sports to start with during pregnancy
Working out has a lot of benefits, for your pregnancy too. But it’s still wise to think about how you will approach doing it. Keep the next 3 points in mind.
3 sports to avoid during pregnancy:
- Doing straight abs exercises. Your belly shouldn’t become compressed, but it rather needs to receive the space to be able to grow. Your sixpack will limit the baby.
- Avoid physical contact sports. But that seems logical, right?
- Sports where you’re being tossed around aren’t ideal either. Running at a high intensity and horseback riding, for example. There’s also a possibility to trip during your run.
4 sports to start with during pregnancy:
- Group lessons where you can adjust the intensity. You don’t have to stand up front.
- Cycling, walking and swimming are very safe. The chances of falling are smaller.
- Exercises, safely at home and on a mat. May be boring, but it is effective.
- Working out under guidance of a therapist. It’s a win-win if you have a fun therapist too.
It still remains quite hard to find the right balance when you’re pregnant. Every week can be vastly different and you can keep adjusting your schedule because of it. If necessary, start with doing group lessons. After that you can start with cycling or swimming. If that becomes too difficult, you can continue working out at home. If you experience any issues, contact a physical therapist specialized for pregnant women. They can guide you through your work-outs and help you with your issues at the same time.
The body’s gravitational point changes when you do sports when you’re pregnant
You’ll notice that your belly has started to grow beautifully. This causes your balance to change. Your gravitational point has moved. That’s why it’s important that you’re not going to compensate with your back, especially not during your exercises or work-outs. If you do, you are going to overtax your fragile body in a wrong way. Keep your starting posture in mind and correct yourself when necessary. Exercise or do sports in front of a mirror, then you can also practice on your posture. You will notice that you’re holding a wrong posture with a lot of daily activities.
Nutrition and working out during pregnancy
What you also need to keep an eye on is that a pregnant woman needs more carbs. This can also cause you to have a low sugar blood level when you work out with a high intensity. So be careful! If necessary, read my blog about the right nutrition.
The duration of the sports during pregnancy
Your body will fully focus on your womb when you’re pregnant. Which is logical. The blood flow is mostly targeting your womb as well. When you work-out, your blood will travel to other organs. Your heart, lungs and muscles will be additionally provided of blood and oxygen. This means that the womb will lose some blood flow. That’s why it’s important that your workouts don’t take too long. Your body temperature will also increase when you’re physically active. This can be a nice thing, because your feet will be cozy and warm at night. But to keep an eye on it, because a warm or moist environment can be disadvantageous for you. Perform your exercises in a cool environment and stay hydrated. Observe your surroundings too, make sure that nothing is present which could cause you to make a bad fall. Exercise on a mat or on a soft surface.
6 advices for working out during the pregnancy
This all sounds pretty hefty. You want to nicely workout but you need to keep a lot in mind. It’s still strongly recommended to stay active. Workout, but moderately and mindfully. Keep the next 6 advices in mind for when you want to work out during your pregnancy.
6 advices for working out during the pregnancy:
- Don’t do it too hefty and for too long. Keep your temperature and the duration in mind.
- Keep an eye on your blood sugar level. Take a break when you become lightheaded.
- Keep an eye on your posture because of your everchanging gravitational point. Avoid having a hollow back.
- Keep an eye on your breath and if you aren’t becoming too short of breath. Take enough breaks. You will notice that your stamina is rapidly decreasing throughout the pregnancy. You will be short of breath much quicker. Your breathing will also quicken during your pregnancy, which doesn’t help being short of breath.
- Make sure you exercise in a cooler environment and stay hydrated.
- Keep your surroundings in the back of your mind. Is it safe for if you end up losing your balance?
7 benefits of working out during the pregnancy
Be mindful of your body. Stay active but don’t overdo it. Having a solid belly already is a boundary. Check your stomach on stiffness and take it easier during your next session. It’s a hassle but luckily there are a lot of benefits tied to your workouts!
7 benefits of working out during the pregnancy:
- Having better stamina means having a better pregnancy. You feel more fit and you will have more energy.
- Strong muscles is equal to less issues and more stability. Having a strong back will cause less issues. You will also have a decreased risk of developing pelvic issues and pelvic floor problems.
- Working out improves the blood circulation. This ensures a better fluid transport and a proper blood flow through the placenta. This gives you a happy baby!
- Your posture improve and you become more aware of your movements.
- Your recovery after giving birth won’t take as long if you’re fit. Your recovery period will be easier and shorter! (Your boss doesn’t need to know)
- Chances on developing gestational diabetes become way smaller when you walk for a few minutes a couple of times a week in week 30-40. So keep it moving! I’m sure you’re not waiting on diabetes.
- Moving heavily decreases the chances on pre-eclampsia as well!
How intensive can you work-out during your pregnancy?
That differs per person and depends on your shape. A lot of studies have been done about it. The most important conclusion is that you’re allowed to work out 4 times a week for 40 minutes. Your heartrate should be a 60% of your maximal heartrate. This is already quite hefty, so 3 x 30 minutes is perfectly fine too. Stay moderately active in between too. Frequently take a walk outside, for example. You will notice that the few weeks before giving birth moving will become more difficult. Keep doing what you feel comfortable with.
