Exercise and healthy living are a huge part of many people’s lives. But what happens when you fall pregnant? Can you carry on the same regime? Here’s what you need to know about excreting while pregnant…..
Exercising while pregnant isn’t quite the same as exercising while not pregnant. You’ll need to learn to modify your regime a bit to adjust for your differing energy levels and changing body. If you’re pregnant already to hoping to get pregnant soon, here are some helpful suggestions to help guide you.
1. Go easy on your core.
Diastasis recti is a condition in which the large abdominal muscles separate after pregnancy. The good news is that diastasis recti is really no big deal and it can heal on its own after birth. While research suggests that exercise before and after the birth may help improve the condition and reduce the gap, undo strain on the abs can increase the gap. So it’s best to avoid any exercises which are particularly strenuous on your core like twists and crunches. Good exercises include planks and side planks, modified pushups, heel slides and side lying knee lifts. Pelvic-floor exercises are also a good idea.
2. Listen to your body.
You don’t have to be a pregnancy expert to figure this one out, but listening to your body is key when it comes to both your workouts and your healthy lifestyle. Do what feels right, and only do what you can handle without overdoing it. If you’re doing something and it just doesn’t feel right, either modify it to a simpler exercise or change to a different one.
3. Get to class early.
If you attend classes, then make sure you give yourself a little extra time to get there early and talk to your instructor about your pregnancy and any modifications they recommend for the class. Instructors aren’t mind-readers, so if you don’t let them know what’s going on, they can’t help keep you and the little nugget safe!
4. Stay hydrated, and keep healthy snacks on hand.
It’s important to stay super hydrated, so if you find it difficult to drink more, get a little creative. Try adding fresh fruits instead which are great ways of getting that extra fluid you need. Cucumbers, watermelon, lemon, and strawberries are idea. Make sure you have healthy snacks too, like naked bars which are super delicious and really good for you, little bags of fruit or nut mixes as you’ll find you’re even more hungry than usual.
5. Get plenty of sleep.
Even sneak in a nap if you’re able! As your pregnancy progresses you’ll find it more difficult to get a good night’s sleep, so if you can, take the time to have a power nap or some time out to so some yoga breathing. These will help to re-energise you when that pregnancy fatigue sets in.
6. Don’t overdo it!
Be careful with starting new workouts or activity that you didn’t do before pregnancy. If you’ve never been running before, it’s probably not the best idea so start once you’re pregnant. Stick with what you know and keep in mind, everyone’s body is different. So do what feels right for you! If your body responds well to a new activity, awesome. Keep it up. But stop if it doesn’t.
So you see that with a few modifications, your fitness regime doesn’t have to stop and it can actually help you have a better pregnancy experience.
For more information or recommendations, you can check out the NHS website.