Welcoming a new member into the family brings immense joy. Still, it also marks the beginning of a journey filled with physical changes, challenges and countless questions, especially when it comes to maintaining a safe and effective fitness routine during and after pregnancy. Here are some of the more frequently asked questions on how to manage safe and effective at-home workouts for new and soon-to-be moms.
Editor’s Note: Always consult your physician before beginning any exercise program.
Is it safe to continue exercising during pregnancy?
Yes, absolutely! However, it’s crucial to choose exercise methods that are safe and suitable for each stage of pregnancy. Trying low-impact workouts can be highly beneficial, as the workout focuses on building strength, flexibility, and stability while minimizing stress on the joints.
What are the key benefits of exercising during pregnancy?
Exercising during pregnancy can help improve mood, energy levels, sleep quality and overall well-being. It can also aid in managing weight gain, reducing the risk of gestational diabetes and preparing the body for labor and delivery.
How soon can I start exercising after giving birth?
It’s essential to listen to your body and consult with your healthcare provider before resuming exercise postpartum. Generally, gentle activities like walking can be resumed shortly after birth, while more intense workouts may need to wait until you’ve fully recovered, which can take several weeks and should be approved by your doctor first.
What are some safe exercises for the postpartum period?
After receiving approval from your doctor, low-impact exercises are ideal for the postpartum period as these movements focus on rebuilding core strength, pelvic floor muscles, and overall stability.
Can exercising help with postpartum depression and anxiety?
Yes, regular exercise, especially low-impact workouts, has been shown to alleviate symptoms of postpartum depression and anxiety by releasing endorphins, reducing stress and promoting a sense of well-being.
What precautions should pregnant women take while exercising?
Pregnant women should generally avoid high-impact workouts, and activities that involve lying flat on their backs for extended periods, as this can restrict blood flow to the uterus. Please choose fitness methods and trainers who specialize in pre/post-natal fitness to receive proper instruction and modifications as needed. Additionally, it’s crucial to stay hydrated, listen to your body and avoid intense workouts that may cause overheating.
Are there any specific modifications for pregnant women during low-impact workouts?
Yes, depending on the workout method, your trainer should provide you with specific modifications before and during your workout. For example, pregnant/postpartum women should always avoid exercises that involve deep twisting or heavy abdominal work. Instead, focus on modified versions of low-impact exercises that prioritize stability and balance, ensuring safety for both mom and baby.
How can I incorporate fitness into my busy schedule as a new parent?
Finding time for exercise as a new parent can be incredibly challenging! Look for opportunities to incorporate short, focused workouts into your day, whether it’s during nap time, after bedtime or with the help of a supportive partner or caregiver.
Any final tips for new moms embarking on their fitness journey?
Be patient with yourself and listen to your body. Remember that every journey is unique, and progress may be gradual. Stay consistent, hydrated, and most importantly, be kind to yourself throughout the process. You got this!
For more pre/post-natal fitness tips or try a workout, visit lagreeingathome.com
Heather Perren is an L.A.-based certified pre/postnatal fitness expert and co founder of Lagreeing at Home and mom of triplets.
