According to The American College of Obstetricians and Gynecologists, exercising while pregnant has many benefits. These benefits include decreased risk of gestational diabetes, prevention of postpartum depression, and can even help lessen recovery time after birth. Exercise can be intense or gentle, depending on fitness and routines prior to conception. Discuss this topic with your doctor for more insight.
During pregnancy your body produces more of the hormone relaxin. According to the Cleveland Clinic, this hormone can loosen and relax your joints, ligaments, and muscles. Due to this, it can make you more prone to injury during pregnancy. It is essential to consult your doctor prior to beginning a new exercise regime and don’t push your body past its capacity to avoid injury during pregnancy.
In this post, we will cover three different types of gentle exercise that can be easily completed while pregnant. Establishing an exercise routine now can significantly help with positive outcomes later such as after birth. The three types of exercise covered here can be done free, usually, with the exception of one depending on where you live. They can be done with minimal time and equipment investment with makes them achievable for almost everyone.
Yoga
The first exercise is my favorite: Yoga. Many prenatal and postnatal yoga classes can be found for free on YouTube. I personally resonate with Yoga with Adriene. She provides simple instructions that are easy for beginners to understand and follow. She also seems to have knowledge on the typical flow and doesn’t pressure you to push your body past its limits. This is important to remember when doing any exercise while pregnant.
Coupled with yoga, you can also try meditation and mindfulness. Of course these exercises aren’t everyone’s cup of tea, but I always feel much more relaxed even after completing five minutes of yoga or meditation. Pregnancy can be stressful, but these activities can help by calming your mind and lowering your blood pressure. In her book, Raising Good Humans, Hunter Clark-Fields, MSAE, focuses on mindfulness in parenting, which can also be applied prenatal. Check out her podcast for more mindful and meditation techniques as well.
Both yoga and meditation can be completely free and do not demand a lot of time commitment. Try just five minutes of yoga in the morning or before bed, there are many videos on line to get you started. You can invest in a yoga mat, but it really isn’t necessary. On the contrary, you can also look for yoga classes or studios in your area. Pricing may depend on your geographical location. Remember to always consult your doctor prior to beginning a new exercise regime. During pregnancy, don’t attempt anything your body isn’t comfortable doing.
Swimming
This is the one exercise that may be free or not free, depending on your available resources. Search for open swim at local swimming pools for possible free options. There may even be prenatal swim classes offered. The YMCA usually offers inexpensive classes to community members. Amazon offers some adorable swimsuits to help flaunt your baby bump. Alternatively, check Facebook or Poshmark to seek second hand options.
The level of movement is really unique to you. You can swim laps or simply float in the water to get some movement in. Either options still have benefits. Pregnancy causes increased pressure to joints, and just being in the water can relieve this pressure due to its buoyancy. Swimming is considered a gentle aerobic exercise that is even safe during IVF. Not only can it provide pain relief, it can also improve your sleep.
Some cautions that are proprietary to pregnancy include: staying out of hot tubs and extreme cold, only swimming in well maintained pools (avoid lakes and natural bodies of water), and staying hydrated. According to Healthline and a study conducted in 2010, there are no negative birth outcomes associated with chlorine.
Walking
Another favorite, simple, and free form of exercise is walking. You can take long walks or just a walk around the house or block. Remember to always stay hydrated. During your walks, take in the sounds around you, enjoy your favorite music, or listen to a podcast. Walk with friends, a partner, or alone.
If you live in a cold climate, consider either bundling up and walking outside or getting a walking pad. They are fairly inexpensive on Amazon and can be used under a desk or in front of a tv. My favorite use of them is looking up some walking trails on YouTube and walking along. You can choose from many options such as walking through a Disney park, on a mountain trail in Hawaii, or simply a nature trail.
Another consideration is to wear proper footwear when walking. Dr. Scholl’s makes comfort soles just for walking. If your feet are in pain after a walk, consider switching up your shoes or trying the comfort soles for a more frugal remedy. Also consider the terrain and weather. If it is icy outside, it’s better not to risk falling. Save your extreme mountain trail walking for when you are not pregnant. Take extra precautions to keep your little one safe. As women, it’s important to protect ourselves from all sorts of predators, consider carrying pepper spray along on walks. This is inexpensive but can keep you safe in case of a dangerous situation.
Final Thoughts
Staying active while pregnant has many study proven benefits. Decreased risk of postpartum depression, increased rate of healing, and decreased gestational diabetes are some of the proven benefits. Be sure to also keep yourself safe during exercise. Due to the increased levels of relaxin in your body during pregnancy, hurting yourself during exercise can be more probable. Listen to your body and don’t overdo it.
Simple and gentle exercises that can be done during pregnancy include yoga, swimming, and walking. These can all be done either free or inexpensively. They can increase your mood and help relieve pain. Continuation of an exercise regime through pregnancy can aid in better self care techniques postpartum as well. Yoga routines can be found for free on YouTube or you can find a yoga class in your community or online. Meditating is another great mood boosting activity that couples well with yoga. Swimming can improve joint pain brought on by pregnancy with increased buoyancy while in water. Walking can be done in short bursts or longer walks. Remember to stay vigilant and safe when completing any exercise and talk to your doctor prior to beginning anything new.
What is your favorite exercise? How has it improved your life? How have you creatively incorporated a new exercise routine into your already busy life? I personally have loved doing yoga and meditation. It has helped improve my mood immensely when trying to conceive, while pregnant, and deep into motherhood. Swimming with kids is always great fun as you can teach them an important skill – water safety. Walk to parks with your older children and watch them play before returning home or have a picnic with your partner at a local park that you’ve walked to. The options are endless and I truly believe that exercise and fresh air are good for your soul.
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