Pregnancy-Safe Cardiovascular Exercise
Pregnancy, birth, & motherhood are significant events in a woman's life. Each requires every aspect of fitness to manage the hormonal, physical, & mental changes our bodies undergo. However, many of us are unprepared to handle the physical demands of giving birth & motherhood.
Lack of exercise during pregnancy is associated with almost all pregnancy-related complications, including gestational hypertension, preeclampsia, gestational diabetes, and obesity. And obesity during pregnancy can create a whole new set of problems, such as congenital disorders, macrosomia, preterm birth, & stillbirth. Issues such as these can affect all women, but let's face it, Black women are experiencing pregnancy-related complications at a higher rate.
The solution, get moving! Working with a pregnancy fitness specialist is beneficial if you are unsure where to begin. A pregnancy fitness specialist can help you train, recover, & restore your body to handle all four trimesters of pregnancy. Training will allow a comfortable pregnancy, easier birth, and a healthy recovery! Always seek the approval of your physician before beginning a new workout regime during pregnancy. However, if you want to move this week, let's talk about the best cardiovascular exercises safe during pregnancy.
Walking
First, up my favorite, walking. Walking is super important during pregnancy! It is one of the most straightforward exercises to incorporate into a prenatal exercise routine until you deliver. My family and I go on a 1-mile walk every morning; we love it! There are too many benefits to walking during pregnancy, but I will list a few. First, walking is a functional low-impact exercise that can be performed anywhere. You can walk through your home, up and downstairs, at a park or mall; the options are limitless. Walking reduces the risks of complications and keeps your muscles strong, making for an easier pregnancy, delivery, and recovery experience. 30 mins of walking about 4-5 times a week satisfy the CDC's recommended 150 minutes of moderate-intensity exercise for pregnant women. It also boosts your mood and energy levels. Most pregnant women will agree one of the most significant benefits is pain relief, especially back pains. Walking helps strengthen your back muscles, allowing them to support your growing abdomen better. Again, safety is essential:
Stay hydrated, carry a water bottle with you, and drink often.
Ensure you do not overheat; if necessary, walk inside.
Listen to your body; it is ok to break your walking session into manageable shorter periods, such as 15 minutes in the morning and 15 minutes in the evening. Also, STOP walking immediately and call your physician if you have dizziness, trouble breathing, or vaginal bleeding.
Get a good pair of walking shoes. Pregnancy is not the time to wear cute shoes; make sure your walking shoes are comfortable and supportive.
Swimming or Water Aerobics
The American College of Obstetricians and Gynecologists reports swimming as one of the safest exercises during pregnancy. This recommendation does not include water sports. There is an increased risk for injuries, such as diving, water skiing, and scuba diving. Swimming is perfect during pregnancy because it is a low-impact exercise that will build strength and aerobic capacity. You will feel weightless and more agile in the water, allowing for a more manageable exercise experience. Also, since your baby is floating with you, the weightlessness is gentle on your joints and ligaments loosening due to hormonal changes. Other benefits of swimming during pregnancy include better sleep, pain relief, and possibly helping your baby's neurological system develop. You can also swim through all three trimesters. Remember, as with all exercise during pregnancy, safety is the top priority! First, watch your step; pregnant or not, it is slippery near pools. A good pair of water shoes can help reduce the slip poolside. Second, hydration is essential; remember to take plenty of water breaks. Finally, avoid hot tubs or hot water, especially in the first trimester. There is a greater risk of miscarriage due to body temperatures exceeding 102.2 degrees Fahrenheit in the first trimester.
Group Dance or Aerobics Classes
Dancing is a safe way to exercise during pregnancy. Dancing helps you increase flexibility and tone muscles while having fun. There are safety tips for each semester of pregnancy you should be aware of. Remember not to overheat and drink plenty of water during all three trimesters. During the first trimester, make sure you stretch and warm up properly. Stretching and warming up prevents muscle, joint, and ligament strain or other injuries. Also, warming up makes for an easier transition into exercise for your body; it is unsafe to increase your heart rate during pregnancy rapidly. During the second and third trimesters, remember that your center of gravity is changing, and modifications may be needed to stay balanced. Always avoid dance styles requiring heavy lifting, jerky movements, jumping, or twisting.
Again, always seek the approval of your physician before beginning a new workout regime during pregnancy.
