If you’re thinking about having a baby in the near future, your body is about to embark on the biggest adventure of its lifetime. Prioritizing health and fitness before, during and after pregnancy will help you make the transition to motherhood seamlessly. Your body will need to be in its best shape in order to create life, give birth and nourish your baby during those first important moments of life.
Pre-Pregnancy Fitness
When you’ve got baby on the brain, a healthy body will provide your future child with a wonderful place to grow and develop for nine months. Moderate daily exercise is recommended for women who are trying to conceive, according to Web MD. Experts recommend you enjoy 30 minutes of light exercise at least five days each week. This equals to about two-and-a-half hours throughout the work week, and can help you manage your stress while also staying fit. Try brisk walking or light aerobic exercises to help you prepare your body for baby. But remember, don’t overdue it. Vigorous exercise can delay pregnancy, according to the American Society for Reproductive Medicine. Excessive exercise can cause amenorrhea, or a woman to miss her period. Other reasons include low body fat, stress and high energy expenditure, according to the Mayo Clinic.
Healthy Pregnancy Exercise
Know what stage of pregnancy you are in by using the First Response due date calculator so you can determine the best type of exercise for your particular trimester. The average healthy mom-to-be should create a moderate exercise program similar to her pre-conception routine, according to Womenshealth.gov. Maintaining your physical health will keep your mind clear, your heart pumping and your bones strong.
Exercise offers many benefits during pregnancy, including relief from pregnancy-related pain and discomfort, an easier labor and delivery process and better sleep throughout the next nine months. Yoga, walking, dancing and swimming are recommended for pregnant women, but be sure to do a slow warm-up and a gradual cool down no matter what type of activity you choose. Avoid activities where you might be injured, such as soccer, hockey or horseback riding.
Post-Pregnancy Workouts
After your precious little one arrives, you’ll probably want to get your body back to its pre-pregnancy shape. While it will take some time for your body to return to its new normal, light exercise will help you kick-start the process while also improving your mood and energy level. Women can resume exercise when they feel comfortable and ready, but the Mayo Clinic recommends talking with your doctor before you begin your new routine.
Light aerobic exercises are best for new moms; take a walk around the block or swim a lap in the pool. You may have a hard time squeezing in a work out with a new baby around, so get creative and include your infant. Your stroller can be used as a tool for stretching or you can lay on the ground and lift your baby in the air to help stretch beforehand. The benefits are two-fold: you’ll be bonding with your baby while also getting your body back.
