When you’re expecting, a lot of things change, and that includes how often you’re able to exercise. While staying fit during pregnancy can be difficult, exercise and stretches are a great way to avoid back pain and build muscle mass. Here are some tips for staying fit while pregnant:

Don’t Push Yourself!

The most important thing to consider while you’re expecting are your limits! If a stretch, exercise or action is too difficult or painful for you to do, don’t do it. Your health is most important—even when you’re not pregnant—and pregnancy can change your mobility levels. Don’t be too alarmed if tasks you once thought were simple become difficult to complete, you are carrying a child and that’s a feat in itself!

It is also always important to consider a spotter while you exercise, so you don’t get hurt. If you are able, ask a friend or a partner to spot you to keep from falling or pulling a muscle. An extra pair of eyes always helps!

Stretches

Stretches are a great way to reduce pain and remain flexible during pregnancy, especially around the back and neck. While you stretch, be sure to do warm-ups as best you can. Walking or knee lifts are some common warm-ups. It is also important to avoid bouncing while you stretch (and exercise in general), since you may pull a muscle. Instead, try holding a position for 20 to 30 seconds as far as you can without feeling pain. Always ask your doctor what stretches they would recommend for you as well, since some stretches (like ones that involve contorting your body) may be dangerous to do while pregnant.

Exercises

Just like stretches, exercise can help reduce pain and other pregnancy symptoms when done safely. However, many sports and more “intense” workouts like mountain climbing or skiing are very dangerous to both you and the baby. Exercises like swimming, walking, and group aerobics are some great cardio options during pregnancy, and yoga, tai chi, and Pilates routines are also great options to get in a workout. Resistance bands and ankle weights are other options pregnant people can use to exercise as well and are typically used in physical therapy exercises.

While pregnant, you can lift weights, but some weightlifting stances may be dangerous to pull off while pregnant, especially in the third trimester. Be sure to speak with your doctor regarding what exercises you can do while pregnant.

Remember, it is important to pace yourself and avoid overexertion. Always consult your doctor to discuss what exercises may work best for you while pregnant. For exercise products and other pain relief methods, visit Medical Supply Depot.

 

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