What Exercises Are Best For Your Bump?

Now that you’re expecting, everything is changing. You may be asking how your exercise regimen should change - do you need to stop doing certain exercises? What if you’ve never exercised before - where is the best place to start?

Why Exercise?

Exercising during pregnancy can help promote positive weight gain, improve mood, improve digestion, reduce aches, and influence positive short and long term outcomes for both mother and baby. In one study, people who exercised three times a week during pregnancy had increased weight loss at six weeks postpartum, and their babies tended to have better cardiovascular function in the womb.

Research shows that pilates is effective in reducing joint pain during pregnancy (but avoid hot pilates, which can dehydrate you). Another study demonstrated that pregnant people who participated in aquatic physical exercise programs were more likely to have an intact perineum after childbirth. If you would like to further explore the benefits of exercising while pregnant, review our blog on the Benefit of Exercise While Pregnant.

What To Start

It’s always a good idea to consult with your healthcare provider before starting something new. If you are new to exercise, in general choose low impact exercise over high impact exercise. That means picking activities that have less impact on your joints and feet. Walking, swimming, gentle stretching, and indoor biking are low impact and great for your heart health and weight management. The CDC recommends thirty minutes of moderate exercise five days per week. This sounds like a lot, but a few days can simply be taking a brisk walk after lunch.

If you need some ideas or motivation, check out our Athena’s Bump YouTube exercise examples. Here you will find safe and fun exercises to do throughout your pregnancy.

What To Continue

If you’re pregnant and you’ve already been exercising consistently, you can likely continue some of your routine and modify it as your pregnancy progresses. You may, however, notice that you are more short of breath or your endurance has changed. Moderate intensity exercise can be safe during pregnancy, but listen to your body and avoid overexertion. It’s also always a good idea to get your healthcare professionals approval for any exercise routine you plan to continue.

What To Avoid

Avoid exercises that involve holding your breath or those that could involve frequent falling! Contact sports or activities that require a lot of bouncing are also not great options - these are all high impact.

Also, be sure to avoid lying on your back for extended periods of time. After your first trimester, your uterus will be significantly larger and lying on your back could cause your uterus to push against your blood vessels, consequently reducing blood flow to your baby and making you dizzy.

Lastly, we want to caution you against overstretching. When you’re pregnant, your body will release the hormone relaxin, which loosens your joints. If you stretch too deeply, you could injure yourself, since your joints are less stable than normal.

Get Moving

Just like most of the exercises we’ve mentioned, getting movement and stretching in moderation can promote a healthy lifestyle during and after pregnancy. Subscribe to Athena’s Bump for week by week exercise ideas! And remember to stay hydrated!!!

Sources:

Brik M, Fernández-Buhigas I, Martin-Arias A, Vargas-Terrones M, Barakat R, Santacruz B. Does exercise during pregnancy impact on maternal weight gain and fetal cardiac function? A randomized controlled trial. Ultrasound Obstet Gynecol. 2019 May;53(5):583-589. doi: 10.1002/uog.20147. https://pubmed.ncbi.nlm.nih.gov/30328169/
Oktaviani I. Pilates workouts can reduce pain in pregnant women. Complement Ther Clin Pract. 2018 May;31:349-351. doi: 10.1016/j.ctcp.2017.11.007. Epub 2017 Nov 16.
Rodríguez-Blanque R, Sanchez-Garcia JC, Sanchez-Lopez AM, Expósito-Ruiz M, Aguilar-Cordero MJ. Randomized Clinical Trial of an Aquatic Physical Exercise Program During Pregnancy. J Obstet Gynecol Neonatal Nurs. 2019 May;48(3):321-331. doi: 10.1016/j.jogn.2019.02.003. https://pubmed.ncbi.nlm.nih.gov/30953605/
Healthy Pregnant or Postpartum Women. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm#:~:text=According%20to%20the%20Physical%20Activity,during%20and%20after%20their%20pregnancy. Published November 19, 2020.