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The Best Sports and Activities for Pregnant Women

Pregnancy is such an exciting and transformative time — but it can also come with its fair share of physical changes and challenges. Staying active during these months isn’t just safe for many expecting mothers — it’s incredibly beneficial for both mom and baby.

From boosting mood to easing backaches, the right kinds of exercise can help you feel stronger, sleep better, and even prepare your body for labor. But before we dive in, let’s be clear: every pregnancy is unique. Always talk with your healthcare provider before starting or changing any exercise routine.

Now, let’s explore why movement matters so much during pregnancy, how to do it safely, and the best activities to try during these special nine months.

Benefits of Exercise During Pregnancy

Physical Benefits

Your body is working overtime right now, and exercise can be one of your best tools for keeping it feeling its best. Staying active can help:

  • Improve stamina and endurance
  • Reduce common discomforts like back pain, constipation, and swelling
  • Improve posture and balance as your body changes
  • Promote better sleep (because you’ll need all you can get!)

Emotional Benefits

Learn more about The Connection Between Mental Health and Physical Activity During Pregnancy

Hormones may have your emotions on a bit of a roller coaster, but regular movement can help even things out. Exercise releases feel-good endorphins that can:

  • Reduce stress and anxiety
  • Improve overall mood
  • Boost confidence as you watch yourself stay strong and capable

Benefits for Labor and Delivery

Check out specific exercises that may help during labor!

Think of exercise as part of your “labor prep.” Women who stay active often experience:

  • Shorter labor times
  • Fewer complications
  • Faster postpartum recovery

Safety Considerations

Before you lace up your sneakers or unroll your yoga mat, let’s talk about safety:

  • Consult Your Doctor or Midwife: They’ll help you know which exercises are safe for your unique situation.
  • General Guidelines: Aim for moderate activity where you can still carry on a conversation without gasping for air. Stay hydrated, avoid overheating, and listen to your body.
  • Know When to Stop: If you experience vaginal bleeding, dizziness, shortness of breath, chest pain, contractions, or fluid leakage — stop immediately and contact your provider.

Recommended Sports and Activities

Here are some of the best ways to keep moving while pregnant:

1. Walking

An easy, low-impact option you can do almost anywhere. It boosts circulation, supports cardiovascular health, and requires no special equipment.
Tip: Wear supportive shoes and avoid uneven terrain to reduce tripping hazards.

Read more: Incorporating Walking into Your Daily Routine While Pregnant

2. Swimming

Being in the water takes pressure off your joints and supports your growing belly.
Best strokes: Breaststroke and backstroke tend to be most comfortable. Avoid overly strenuous lap sessions.

3. Prenatal Yoga

Yoga supports flexibility, posture, and relaxation — all while teaching you breathing techniques you might use during labor.
Tip: Choose a prenatal class so poses are safe and adapted for your stage of pregnancy.

4. Pilates

Strengthens deep core muscles, improves posture, and supports stability.
Modification: Skip moves that have you lying flat on your back for extended periods after your first trimester.

5. Low-Impact Aerobics

A fun way to keep your heart pumping without pounding your joints. Think dance-based classes, light step routines, or water aerobics.

6. Cycling

Stationary bikes are safest since there’s no risk of falling. Outdoor cycling can be enjoyable early in pregnancy if you’re experienced, but balance changes can make it risky later on.

Read More

7. Strength Training

Maintaining muscle tone helps with posture, stamina, and postpartum recovery.
Tip: Use lighter weights with more repetitions, and avoid holding your breath during lifts.

Activities to Avoid

While pregnancy isn’t a time to push for new athletic records, it’s also not a time for risky activities. Skip:

  • High-impact or high-intensity sports (like competitive running, basketball, or CrossFit without modifications)
  • Activities with a high risk of falling (skiing, horseback riding, rock climbing)
  • Contact sports with a risk of being hit in the abdomen (soccer, martial arts, hockey)

Tips for Staying Motivated

  • Set Realistic Goals: Focus on how you feel, not on hitting specific performance numbers.
  • Find a Workout Buddy: Join a prenatal fitness class or walk with another expecting mom.
  • Mix in Relaxation: Try gentle stretching or guided meditation alongside your workouts.
  • Track Your Progress: Use an app to record workouts and celebrate small wins.

In Summary

Staying active during pregnancy can make your journey more comfortable, boost your mood, and prepare your body for one of life’s biggest events. The key is choosing safe, enjoyable activities and listening to your body’s cues along the way.

Your pregnancy fitness plan doesn’t have to be complicated — just consistent, gentle, and joyful.

💌 Ready to Stay Strong & Energized Through Pregnancy?
I’d love to help you find a movement routine that works for your body and your schedule.

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Build Your Home Gym for Under $500: The Busy Mom’s Guide to Working Out at Home

Disclaimer: As an Amazon Associate, I may earn a commission from qualifying purchases made through my links. Thank you for supporting my work—it helps me keep bringing you tips, resources, and encouragement for your fitness journey!

If you’re a busy mom, you already know the struggle—between school drop-offs, snack prep, laundry, work, and the 17 other things on your daily to-do list, carving out time to get to a traditional gym can feel nearly impossible.

But here’s the good news: you don’t have to go to the gym to get a great workout. With a small investment (under $500!) and a little corner of space in your home, you can set up a home gym that’s perfect for quick, effective workouts—whether you have 10 minutes or a whole hour.

Let’s break down exactly what you’ll need, why it’s worth it, and how these simple pieces of equipment can give you the flexibility to stay consistent and strong without the stress of commute time or childcare.

1. A Good Yoga Mat

First things first—you need a comfortable, supportive surface for your workouts. A yoga mat isn’t just for yoga; it’s your foundation for everything from core workouts to stretching to bodyweight circuits.

Look for one that’s thick enough to protect your knees and wrists but still has a good grip so you won’t slide around during planks or lunges.

This is your “home base” for exercise, and it will make every workout more comfortable and inviting.

This Gruper mat is my favorite and has been my go-to for indoor and outdoor workouts for the last 6 years and is still going strong! It’s thick and cushy without sinking into it and provides a nonslip surface. It’s easy to clean and keep clean, and rolls up for simple storage.

2. Fabric Hip Bands

Next up—fabric hip bands. If you’ve only ever used those thin rubber loop bands that roll and pinch, you’re in for a treat.

Fabric bands are wider, more durable, and way more comfortable. They’re amazing for glute activation, leg workouts, and adding resistance to exercises like squats, hip thrusts, and side steps.

They’re also small and portable, so you can toss one in your diaper bag or suitcase for workouts anywhere.

I love this 6-piece set that includes 3 hip bands and 3 full-body length bands in different levels of resistance. The full-body length bands are great for adding resistance to core moves or incorporating upper body exercises into your band workouts!

3. Rubber Resistance Bands with Handles

Resistance bands with handles are like having a full cable machine… without the giant footprint or price tag.

They’re perfect for upper body workouts, rows, presses, curls, and even some lower body moves. They also make it easy to adjust resistance—just step closer or farther from your anchor point.

If you want a versatile, space-saving tool that can work every muscle in your body, this is it. In fact, if you can only buy ONE item for your home gym, go with these resistance bands! I’ve had my set since pre-COVID times (remember those days?) and use them both for my personal workouts as well as with my clients and they have held up with virtually no wear.

4. Adjustable Dumbbells

Here’s where your strength training game really levels up. Adjustable dumbbells give you multiple weight options in one set, which means you can go lighter for isolation moves or heavier for big compound lifts—all without buying (and storing) a dozen pairs of dumbbells.

They’re also a money-saver long term. Once you have these, you’ll be set for years of progressive strength training.

I like this super versatile set that can be a pair of dumbbells, a Kettlebell, or a barbell and adjust up to 45lb each or 90lb together. This gives you the freedom to explore many types of exercise movements and mix up your workouts!

5. Adjustable Bench

The all-in-one, an adjustable bench. It might seem like a luxury, but it’s actually a total game-changer.

With a bench, you can do incline and flat presses, step-ups, Bulgarian split squats, hip thrusts, and countless other exercises. Adjustable options give you multiple backrest angles, which means more variety in your workouts and more ways to challenge your muscles. I also love that this one has the option for the back extension and support for loads of ab exercises!

6. Adjustable Dumbbell & Equipment Storage Rack

Okay, I’ll be honest—this one might seem “extra,” but it’s actually the secret to keeping your home gym organized and inviting.

A small rack designed to hold your adjustable dumbbells, resistance bands, and other gear not only keeps everything in one place but also makes your workout space feel intentional.

When your equipment is neat and ready to go, you’re more likely to use it (and less likely to trip over it on your way to grab a snack).

Why This Setup Works for Busy Moms

  • No commute — Your gym is just a few steps away.
  • Flexible timing — Workout during nap time, before the kids wake up, or while dinner’s in the oven.
  • Minimal space — All of these items can fit into a small corner of your living room, bedroom, or garage.
  • All-in-one solution — Strength, cardio, flexibility, mobility—it’s all possible with this setup.

Making It Happen

You can find all of these items on Amazon. If you buy them individually, you’ll still come in under $500—and you’ll have everything you need for full-body workouts at home.

Whether you’re squeezing in 15 minutes before the chaos of the day or carving out a longer sweat session, this home gym setup gives you the tools to stay consistent, feel strong, and build the healthy lifestyle you deserve.

Ready to get started?
Click the links to shop, or reach out to me for in-home personal training or virtual coaching—I’ll help you create workouts that fit your equipment, space, and schedule.

Your fitness doesn’t have to wait until “someday.” You can start today, right at home.

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Incorporating Walking into Your Daily Routine While Pregnant

Pregnancy is a beautiful journey filled with excitement, anticipation, and a host of changes, both physically and emotionally. One of the key aspects of maintaining a healthy and happy pregnancy is staying active, and there’s no simpler way to do that than through walking. Not only is walking a safe and effective form of exercise, but it also offers a myriad of benefits for your physical and mental well-being. Let’s explore the benefits of walking during pregnancy, provide tips for getting started, discuss how to incorporate it into your daily routine, and highlight important safety considerations.

Benefits of Walking During Pregnancy

Physical Health Benefits  

Walking is an excellent cardiovascular workout that can help improve your heart health and overall fitness levels, which is vital during pregnancy. It can assist in managing weight gain—a common concern for many expectant mothers—while also helping to strengthen your muscles and joints. As your body changes, maintaining strength and flexibility can ease some of the physical discomforts that come with pregnancy.

Mental Health Benefits  

Let’s not forget about your mental well-being. Walking has been shown to reduce stress and anxiety, thanks to the release of endorphins, those lovely feel-good hormones. A simple walk can enhance your mood and overall sense of well-being and help improve your quality of sleep. Additionally, walking provides a great excuse to get outside and enjoy some fresh air!

Join us on our next Coffee Run!

Social Benefits

Walking doesn’t have to be a solo activity. It provides an excellent opportunity to connect with other expecting mothers or supportive friends and family members. Whether it’s a casual stroll or a more vigorous walk, sharing your experiences with others can foster deeper connections and create a sense of community.

Getting Started with Walking

Before you lace up your shoes and hit the pavement, it’s crucial to consult your healthcare provider. They can provide personalized advice based on your health and pregnancy. Once you have the green light, the next step is gearing up! Invest in a good pair of comfortable, supportive shoes, and wear breathable clothing to stay cool. It’s also important to ensure you have a supportive, yet breathable, sports bra to support your growing and changing body. Here’s my favorite nursing sports bra that I wore throughout pregnancy and postpartum from Kindred Bravely!

Learn more about

SMART Goal setting

while pregnant!

Setting realistic goals is key to making walking a regular part of your routine. Start with short, easy walks and gradually build up your duration and intensity. It’s all about listening to your body and progressing at your own pace.

Tips for Incorporating Walking into Your Daily Routine

Creating a walking schedule can help you make this activity a part of your day. Think about when you feel most energized—maybe it’s in the morning before your day gets busy, during your lunch break, or in the evening after dinner.

Integrating walking into your daily activities can make it feel effortless. Consider walking to work, taking a stroll to the store instead of driving, or opting for the stairs instead of the elevator. If you have short breaks during the day, use that time for a quick walk.

To make your walks more enjoyable, consider listening to your favorite music or engaging podcasts or audiobooks. Walking also provides a great time to practice mindfulness – check out our post on Mindfulness during pregnancy and mindful walking tips. You can also invite friends or family to join you—there’s something special about sharing this time together, making it a more enriching experience.

Safety Considerations

As with any form of exercise, it’s important to listen to your body. Be mindful of any signs of fatigue or discomfort, and don’t hesitate to cut a walk short if needed. Staying hydrated is also vital, so make sure to drink plenty of water before, during, and after your walks.

Moreover, know when it’s best to avoid walking. For instance, during extreme weather conditions or if you’re not feeling well, it might be wise to stay indoors and rest. Your well-being—and that of your baby—is the top priority.

Walking is not just a simple activity; it’s a powerful tool that can enhance your pregnancy journey. By incorporating walking into your daily routine, you’re setting the stage for better physical health, improved mental well-being, and meaningful connections.

So why not give it a try? Start small, enjoy the fresh air, and embrace the wonderful benefits that walking can bring. We’d love to hear about your walking experiences! Share your tips or stories in the comments below. Together, let’s inspire each other to prioritize our health and make the most of this extraordinary time. Happy walking!

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How to Choose the Right Prenatal Exercise

Pregnancy is an exciting journey filled with changes, both physically and emotionally. As your body adapts to nurture new life, staying active with the right prenatal exercises can enhance your well-being and prepare you for childbirth. However, choosing the right exercises can feel overwhelming with so much information out there. Let’s break it down to help you find what works best for you!

Understand Your Body’s Needs

First and foremost, it’s important to acknowledge how your body is feeling during different stages of pregnancy. Each trimester comes with its own set of physical changes and challenges. Consequently, your exercise routine might need to evolve as your pregnancy progresses. Consult with your healthcare provider to discuss any specific concerns or limitations you should keep in mind.

Curious about the changes your body goes through during pregnancy? Check out our post Understanding Your Body: Changes to Expect During Pregnancy!

Prioritize Safety

The safety of both you and your baby is paramount. Opt for exercises that minimize the risk of injury. Low-impact activities such as walking, swimming, and prenatal yoga can be excellent choices. Listen to your body and avoid exercises that feel uncomfortable or strained. This is not the time to set any new personal records!

Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a healthcare professional before starting any new exercise routine, particularly during pregnancy, to ensure it is safe and appropriate for your individual circumstances.

Focus on Core Strength

A strong core can be beneficial during and after pregnancy. Consider including exercises that target your abdominal muscles without putting too much pressure on your back, such as pelvic tilts and seated leg lifts. Strengthening your core can help support your growing belly and prepare you for childbirth. Find more information on keeping your core strong, as well as specific exercises tailored for pregnancy in The Importance of Core Strength During Pregnancy.

Consider Your Fitness Level

Looking for a prenatal fitness trainer? Contact us for a free consultation for in-person or virtual training!

Your previous experience with exercise will also guide your choices. If you were active before pregnancy, you might be able to continue many of your regular activities with some modifications. If you’re new to exercise, start slowly and don’t push your boundaries too far. There are plenty of prenatal classes designed specifically for varying fitness levels!

Join a Prenatal Class

Local fitness centers and online platforms often offer prenatal exercise classes. These are advantageous not just for the exercise, but also for socializing with other expecting moms. Trainers who specialize in prenatal fitness can guide you on safe practices and modifications tailored to your needs.

Want to try out a Mommy & Me Class in the Inland Empire, CA?

reserve a class spot
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Incorporate Flexibility Work

Including flexibility work in your routine can be particularly beneficial during pregnancy. Gentle stretching can relieve tension and help with the aches and pains that may arise as your body changes. Prenatal yoga is a fantastic way to build flexibility and strength while also focusing on relaxation techniques.

Choosing the right prenatal exercise shouldn’t be a daunting task. By understanding your body’s needs, focusing on safety, and selecting activities that you enjoy, you can create a balanced routine that supports your pregnancy journey. Remember, staying active is not just about fitness; it’s about nurturing your mental health and preparing your body for the exciting moments ahead!

We’d love to hear about your experiences or any questions you may have! Feel free to comment below or subscribe for more helpful tips. Happy exercising!

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The Connection Between Mental Health and Physical Activity During Pregnancy

Pregnancy is an extraordinary time filled with excitement and anticipation, but it can also bring a wave of emotional ups and downs. You might feel like you’re on an emotional rollercoaster, and that’s perfectly normal! As you navigate this life-changing journey, it’s important to understand the connection between mental health and physical activity. Trust us, it’s a relationship worth exploring!

The Importance of Mental Health During Pregnancy

Mental health during pregnancy is essential, not just for you but also for your growing baby. Many women experience mood swings, anxiety, or even depression thanks to all those hormonal changes. In fact, prenatal depression can affect your well-being and poses risks for your baby. Maintaining a healthy mental state is vital for a smooth pregnancy, so let’s dive into how physical activity can help!

How Physical Activity Can Improve Mental Health

Endorphin Relase: First off, let’s talk about those magical little things called endorphins. When you exercise, your body releases these wonderful hormones that help improve your mood. Think of them as your body’s natural happy pills! Even a brisk walk or a short dance party in your living room can kickstart that endorphin rush, making you feel lighter and more at ease.

Stress Reduction: Feeling stressed? Join the club! Pregnancy can be a time of increased stress, especially if you’re juggling work, baby planning, and all the unexpected surprises that come with it. Physical activity serves as a fantastic stress-buster. When you get your heart pumping, your body lowers cortisol levels (that pesky stress hormone). Bye-bye stress, and hello calm!

Improved Sleep Quality: Now, let’s chat about sleep—or, rather, the lack thereof! Many expecting mothers find it difficult to get a good night’s rest. This can feed into feelings of anxiety and irritability, creating a cycle that’s hard to break. But here’s some good news: regular exercise can improve your sleep quality. Whether it’s a yoga session or a simple evening stroll, moving your body can help you fall asleep faster and enjoy deeper sleep.

Boosted Self-Esteem: Here’s another perk of staying active during pregnancy: improved self-esteem. As your body changes, it’s natural to experience some body image struggles. Engaging in regular physical activity can instill a sense of empowerment. It’s all about celebrating what your body is capable of, rather than focusing solely on appearance. You’re growing a human, after all!

Social Connection: Social connections are incredibly important during pregnancy, and exercise can create wonderful opportunities for you to meet other expectant moms. Think about joining a prenatal yoga class or forming a walking group. Not only will you get the benefits of physical activity, but you’ll also find camaraderie and support. Sharing your experiences with others can lighten the load and give you a sense of community, which is key when you’re feeling overwhelmed.

Recommended Activities

So, what kind of activities are generally safe and beneficial during pregnancy? Always check with your healthcare provider before starting any new exercise routine, but here are some fun options:

– Walking: This is a low-impact exercise that’s easy to fit into your daily routine. Plus, it’s a great way to soak in some fresh air.

– Swimming: Glide through the water for a full-body workout that takes the pressure off your joints. It’s refreshing and oh-so-fun!

– Prenatal Yoga: Not only does yoga focus on flexibility and breathing, but it also encourages relaxation and mindfulness, making it a perfect fit for expectant moms.

– Strength Training: Strength training (with proper modifications) can help maintain muscle tone and support your overall fitness—just be sure to listen to your body.

Check out more on these pregnancy-safe workouts:

swim
yoga
strength

In a nutshell, the link between mental health and physical activity during pregnancy is one that can pave the way for a happier, healthier experience. By nurturing both your physical and emotional well-being, you prepare yourself not only for the challenges of pregnancy but also for the beautiful journey of motherhood that lies ahead.

Embrace this extraordinary time with movement and positivity. You’re not just keeping your body active; you’re also taking care of your mind and spirit. Remember, you’ve got this, and your little one is lucky to have you leading the way!

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How to Set Realistic Fitness Goals During Pregnancy

Hey there, mama-to-be! Congratulations on this amazing journey you’re on! While you’re busy nesting and dreaming of tiny shoes, let’s take a moment to talk about something super important — maintaining your fitness during pregnancy. Grab a cozy seat and a snack (you’re allowed to indulge!), and let’s dive into why staying active is a great idea and how you can do it safely and enjoyably!

Why Fitness Matters During Pregnancy

First off, let’s chat about why keeping fit while pregnant is essential. Exercise can be a game-changer, helping to:

– Reduce those pesky pregnancy-related pains — say goodbye to chronic discomfort!

– Lower your risk of gestational diabetes and hypertension — nobody wants extra complications, right?

– Boost your health and immune system — better outcomes for both you and baby.

– Decrease the chances of birth defects and delivery complications — let’s keep this journey smooth!

– Enhance postpartum recovery — because you’ll want to get back to feeling like your wonderful self as quickly as possible!

And hey, setting realistic fitness goals can do wonders for your mental health, too! Achieving those targets will leave you feeling accomplished and keep you motivated to balance activity and rest as your body changes.

Understanding Your Body Changes

Pregnancy is a wild adventure, and your body is going through an incredible transformation! Here’s a quick rundown of what to expect:

– Your growing baby (and uterus) is shifting your center of gravity, so balance will become a little tricky.

– Increased blood volume might make you feel breathless at times. Deep breaths, mama!

– Space for your thoracic organs is reducing — a little reminder that you’re growing an entire human!

– Check out our prior post Understanding Your Body: Changes to Expect During Pregnancy for more details!

With all these changes, you might experience common discomforts like nausea, swelling, and the dreaded fatigue. Remember to listen to your body — it knows best! Now isn’t the time for new personal records; just focus on feeling good.

Setting SMART Goals

Ever heard of SMART goals? They’re all about being Specific, Measurable, Achievable, Relevant, and Time-bound. Sure, it sounds fancy, but it can really help you map out your fitness journey!

For instance, you might aim for:

– A set distance or time for walking each week.

– Trying out different prenatal classes to keep things fresh.

Want more tips? Check out our prior post Changing the Way You Goal-Set through SMART Goals for extra inspiration!

Finding Activities You Enjoy

Let’s be real — if you dread your workout, it’s way too easy to skip it. So, let’s find activities you actually love! Consider these fun options:

– Walking: Get those comfy shoes on and explore your neighborhood!

– Swimming: A fantastic, low-impact option

– Prenatal yoga: Perfect for relaxation and flexibility

– Strengthening exercises: Building muscle is super beneficial!

swim
yoga
strength

Spice up your routine by mixing it up! Aim for 2-3 days of cardio and 2-3 days of strength training each week. And don’t forget to check out our post on Safe Exercises for Each Trimester of Pregnancy for tailored advice.

Creating a Balanced Routine

As your body evolves through pregnancy, it’s essential to adapt your exercise routine. Think about incorporating a variety of activities:

– Cardiovascular exercises: Get that heart pumping!

– Strength training: To keep those muscles strong.

– Flexibility routines: Yoga and stretching help maintain your range of motion.

And don’t underestimate the power of rest! Active recovery days can be delightful; think gentle yoga or a relaxing stroll. Shorter workouts might be beneficial, especially if you’re feeling nauseous or fatigued early on. Just remember to ease up on activities that challenge your balance as your bump grows!

Staying Motivated and Accountable

Want to keep that motivation high? Here are a few tips:

– Track your progress: Celebrate milestones, like walking a mile in 20 minutes. Yes, you can do it!

– Support systems: Friends, family, or prenatal groups can make a world of difference.

– Celebrate win after win: Non-scale victories are just as important!

Prioritizing Mental Health

Physical activity is a fantastic way to boost your mental well-being during pregnancy! Embrace mindfulness and relaxation techniques — if you’re curious about this, check out our post on Mindfulness and Meditation Techniques for Expecting Moms.

And remember, if you ever feel overwhelmed, don’t hesitate to seek help. The National Maternal Mental Health Hotline is available 24/7 at 1-833-TLC-MAMA — they’re here to support you!

Final Thoughts

In conclusion, setting realistic fitness goals during pregnancy is essential, but it’s all about enjoying the journey! Embrace every little victory, stay flexible with your plans, and don’t hesitate to share your own fitness experiences or questions below. We’re all in this together, and your unique story makes our community stronger!

Happy exercising, and here’s to a healthy, joyful pregnancy!

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Preparing for Labor: Exercises That May Help

You may have heard the old wives’ tales warning you to stay away from any physical activity or strenuous exercise while pregnant; however, studies and data today shows there is a multitude of benefits from exercising throughout pregnancy that can be enjoyed by both mama and baby!

I like to say that pregnancy and labor and delivery are strenuous activities in and of themselves, and should be prepared for as such. The pregnant woman will expend roughly 2.2 times her resting metabolic rate (how many calories your body typically uses within a day for your height, weight, age, gender, and lifestyle) every day of pregnancy – growing a whole human is hard work! For perspective, running a marathon typically expends around 2.2 times one’s resting metabolic rate. In other words, pregnancy requires the energy it takes to run a marathon, every day, for about 280 days (give or take!).

Among the many benefits of leading an active pregnancy, exercising throughout your pregnancy can help prepare your heart, lungs, and muscles for labor and delivery. Strengthening exercises that target the core, pelvic floor, legs, hips, and glutes can assist the body during contractions and pushing in delivery, while maintaining cardiovascular fitness through aerobic activity helps keep the heart and lungs at proper functioning and health to handle the physical demands of labor. Additionally, practices such as yoga and meditation teach breathing techniques and visualization methods that can be very helpful in reducing labor pains and shortening overall labor time.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Understanding Labor and Its Demands

First off, let’s break it down to the basics. Labor is not just a walk in the park (though a good walk won’t hurt!). It involves several stages, starting from those early contractions to delivery. Each stage brings its own set of physical challenges, which is why preparation is so important.

Building stamina and strength can make a world of difference. Incorporating exercises into your routine can help you handle the demands of labor. So, let’s strap on those workout shoes and get moving!

Key Exercises to Prepare for Labor

Here are some key exercises that can help you get that body ready for labor:

Pelvic Floor Exercises

Ah, the pelvic floor — a powerhouse we often forget about! Strengthening these muscles can aid in labor and recovery post-delivery. The star of the show here is the Kegel exercise. Just think of it as doing a workout for your vagina! To do this, simply tense and release those muscles as if you’re trying to stop the flow of urine. Also, check out our post 5 Pelvic Floor Exercises That Are Not Kegels for more workouts to target and strengthen the pelvic floor!

Squats

Let’s get squatting! Believe it or not, squats can help you find the best positions during labor. Whether you’re looking for an upright position or simply want to make your body more comfortable during contractions, squats are your friends. Remember to keep your feet shoulder-width apart, lower your body as if sitting in a chair, and rise back up. Feel free to try sumo squats or wall squats for a bit of variety!

Walking

Don’t underestimate the power of a good stroll! Walking is excellent for maintaining mobility and helps with circulation, which is vital during labor. Try to incorporate daily walking into your routine – aim for 20-30 minutes a day. Plus, it gives you a great excuse to get out of the house and enjoy the fresh air.

Yoga and Stretching

Flexibility for the win! Yoga and stretching can promote relaxation and keep those muscles loose and ready for action. Consider practicing poses like Cat-Cow, Cobbler’s Pose, and Child’s Pose. Pair these with some focused breathing, and you’ll be prepping your body and mind for a stress-free labor experience. For a deeper dive, give The Benefits of Prenatal Yoga for Moms-to-Be a read!

Core Strengthening

Having a strong core can work wonders during labor, helping support your body and giving you stamina. Think of exercises like modified plank holds or seated leg lifts. Not too strenuous but oh-so-effective! We’ve listed some great core exercises that are pregnancy-safe in our post The Importance of Core Strength During Pregnancy!

Breathing Techniques for Labor

Now that we’ve worked those muscles, let’s turn to breathing techniques. Controlled breathing can help you manage pain and stay centered. Practice inhaling deeply through your nose and exhaling through your mouth. Breathe in for a count of four, hold for four, then exhale for a count of six. This rhythmic breathing can be a game changer when contractions hit.

Mental Preparation and Visualization

Labor is as much a mental marathon as it is a physical one. The power of positive thinking can lighten the load. Visualizations can help too — picture yourself in a calm, serene space as you prepare for birth.

Meditation is also a fantastic tool. Even spending 10 minutes each day focusing on your breath or journaling your thoughts can build a sense of readiness. Consider creating a birth plan that outlines your wishes and preferences for the big day; it’s a great way to mentally prepare!

New to meditation? Check out our tips & tricks in Mindfulness and Meditation Techniques for Expecting Moms!

Listening to Your Body

As much as we love a good workout, your body will be your best guide. Pay attention to what it’s telling you. Rest when you need to, modify exercises that feel uncomfortable, and don’t hesitate to reach out for help if something doesn’t feel right.

Taking the time to prepare for labor is not only beneficial, but it can also be an enjoyable journey! Recap: embracing exercises, honing breathing techniques, keeping your mind clear with visuals, and listening to your own body will help you tackle labor head-on.

So, mix it up, have some fun, and create a balanced routine that nurtures your physical, mental, and emotional self. If you have experiences or tips to share about preparing for labor — or any questions at all — please comment below. We’re all in this together, and your journey matters! What are you most concerned about with preparing for labor? Share in the comments below!

Happy prepping, and here’s to a smooth and powerful labor experience! 🎉

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The Benefits of Swimming for Expecting Moms

Staying active throughout your pregnancy is the first gift you can give your baby! Babies born of active pregnancies are leaner, healthier, and more intelligent for their entire lives. But when your joints are aching with the extra weight your growing baby is putting on your body, you may not always feel up to an evening stroll on your already swollen feet. So how can you keep your activity level up?

Swimming has officially entered the chat. Swimming is a fantastic low-impact workout; it can function as both an aerobic activity and a resistance training exercise, and it’s gentle on the joints! Plus, floating in water allows you to enjoy a weightless feeling as a temporary reprieve from the pressure of your expanding belly bump.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Physical Benefits of Swimming for Pregnant Women

Swimming is a fantastic exercise for pregnant women, primarily because it’s low-impact and gentle on the joints. As a low-impact activity, it reduces strain on your body, which can help alleviate common pregnancy-related pains like back pain and hip discomfort. Plus, being in the water provides a unique sense of support, making you feel lighter!

Swimming can also help enhance blood flow and significantly decrease swelling in your legs and ankles. With all the changes your body goes through during pregnancy, reducing edema can make a big difference in how you feel overall. And let’s not forget about muscle strengthening! Regular swimming sessions can tone your muscles and help build core strength and stability, which are super important as your belly grows.

Mental and Emotional Benefits

Swimming can be a wonderful stress-reliever. There’s just something about being in the water that creates a natural calming effect. It can feel like a mini-escape, allowing for some mindfulness and relaxation during what can be a hectic time.

Plus, swimming can really boost your mood. The endorphins released during physical activity can help combat those pesky pregnancy-related anxieties. Plus, finishing a swim makes you feel accomplished and empowered—what’s not to love about that?

Preparing for Labor and Delivery

Swimming also has practical benefits when it comes to preparing for labor and delivery. It can enhance your lung capacity and breathing techniques, which are super helpful during childbirth. The controlled breathing you practice in the water helps build stamina that will come in handy when the big day arrives.

Strengthening your core and pelvic floor is another benefit of swimming that many expectant moms overlook. These areas are crucial during childbirth, and incorporating specific techniques while you swim can be a great way to prep for labor. So, dive in and enjoy all these fantastic benefits!

So, if you’re an expecting mama looking for a fun and effective way to stay active, give swimming a shot! It’s the perfect blend of relaxation and exercise that can make you feel amazing, both physically and mentally. Plus, you’ll be prepping your body for labor while enjoying some well-deserved float time. Dive in and have fun—your body and baby will thank you! What’s your favorite way to stay active while pregnant? Have you tried swimming, and how did you feel about it? Let’s us know in the comments!

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Strength Training During Pregnancy: What You Need to Know

You may have heard old wive’s tales warning to steer clear of any physical activity during pregnancy; however, there are a myriad of studies showing the benefits of exercise during pregnancy. Maintaining a regular exercise routine has physical and mental benefits for both mama and baby, as well as helping to prepare the body for labor and delivery and set you up for a speedy recovery postpartum.

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Exercising during pregnancy helps reduce the risks of pregnancy-related health conditions such as gestational hypertension and gestational diabetes. Strength training during pregnancy is particularly beneficial as it also reduces risk for pregnancy-related chronic pains and aids in pain management, improves balance, helps train the body for labor and delivery, and promotes better postpartum recovery.

For more information on the benefits of exercise while pregnant, check out our prior post The Importance of Core Strength During Pregnancy, and for guidance on specific exercise modifications, take a look at Safe Exercises for Each Trimester of Pregnancy.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Benefits of Strength Training During Pregnancy

While there are so many different types of exercise that benefit expectant mamas during pregnancy, strength training is among the most advantageous due to its various physical and psychological benefits.

Physical health benefits  

  • reduce length of labor and pain of childbirth
  • enhance endurance for labor and delivery  
  • reduce or eliminate pain associated with pregnancy
  • prevent gestational diabetes or hypertension
  • improve calcium absorption
  • strengthen, tone, and give better control of the pelvic floor
  • lower risk of labor and delivery complications
  • improve muscle tone and strength  
  • maintain general health

Psychological benefits 

  • boost mood and reduce anxiety  
  • relieve tension and stress
  • increase energy (especially in the third trimester)
  • improve immune system (which gets passed to baby too!)
  • increase body confidence 

Improving your body’s lean muscle mass through strength training while pregnant helps maintain a healthy body composition, or the amount of fat mass versus lean muscle mass within the body. During pregnancy, hormonal changes shift the body’s metabolism to concentrate on storing fat to act as for insulation for the baby as well as energy reserves for both mama and baby to support fetal development. Building muscle through strength training helps to keep the overall body composition balanced, despite the additional fat stores, and will help with fat loss during the postpartum recovery.

Additionally, there are many strength training exercises for the legs, hips, core, and pelvic floor that help prepare the body for labor and delivery by strengthening the muscles the body will utilize during contractions and pushing. This can help lower the time spent laboring and pushing, as well as reduce the pain associated with it.

Benefits to Baby

When mama is healthy and feeling good, baby is healthy and feeling good, too! Children born of fit pregnancies are leaner, healthier, and more intelligent – and these benefits last a lifetime! Exercising while pregnant improves the baby’s health and development, not only in the womb, but for years to come, setting them up for a long and healthy life.

Baby also reaps the benefits of an easier labor. Shorter and less painful labors lower the risk of complications and increases the likelihood of high Apgar scores.

Recommended Strength Training Exercises for Each Trimester

First Trimester

There are little modifications needed to your normal exercise routine within the first trimester. At this point, the baby is not big enough to have displaced any of your other organs or muscles, or add significant weight to your body. The biggest physiological impact in the first trimester will be symptoms such as nausea, fatigue, and shortness of breath. Focus on pacing yourself in the trimester and just doing what you can to stay active and keep your body feeling good!

Recommended Strength Training Exercises

gentle or modified core exercises

  • planks or modified planks
  • bird-dog
  • dead bug
  • glute bridge

total body strengthening – light to medium weights

upper body

  • chest press
  • bentover row
  • bicep curls
  • front and lateral shoulder raises
  • tricep kickback extension

lower body

  • squats
  • deadlifts
  • lunges
  • seated leg extension

Second Trimester

The second trimester usually arrives with much-needed relief from nausea and fatigue – take advantage of this to focus on strengthening the body to prepare for labor and delivery prep! Be mindful of your growing baby bump putting extra pressure on the pelvic floor, spine, and abdominal wall. At this point, all core exercises should be modified for pregnancy safety, and exercises that have you laying on your back should be limited or avoided. Working on strengthening the core and legs to help promote balance will help make the third trimester more comfortable, but take care not to create environments that pose a fall risk (i.e., standing or jumping on uneven or high surfaces, etc) as your center of gravity shifts greatly throughout pregnancy.

Recommended Strength Training Exercises

for labor and delivery prep

  • squats
  • lunges
  • sumo squats
  • hip abductions
  • glute extensions

for postural support

  • chest fly
  • lat pulldown
  • machine chest press
  • rear delt fly
  • seated rows

for pelvic floor

  • clamshells
  • fire hydrants
  • donkey kicks
  • glute bridge

Third Trimester

The third trimester sees the most growth, putting ever-increasing strain on the body. Building and maintaining adequate strength will go a long way for pain management and balance and stabilization as the body continues to change and expand to accommodate the rapid growth of baby as you near the finish line! Focus on strengthening the core, pelvic floor, hips, and glutes to help improve balance as well as reduce chronic pregnancy-related pains.

Recommended Strength Training Exercises

core and stability exercises

  • planks or modified planks
  • bird-dog
  • standing bicycle crunch
  • lunges
  • side plank

pelvic floor exercises

  • clamshells
  • deep squats
  • standing or side-lying leg abductions

hips and glutes exercises

  • squats
  • sumo deadlifts
  • hip abductions
  • hip thrusts

Creating a Strength Training Program

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When starting a new exercise program of any kind, particularly while pregnant, it is important to refer to your physician or health care team to ensure it is safe for you to do so. Start small, and slowly build up to your desired frequency and duration. The American College of Obstetricians and Gynecologists (ACOG) recommends striving for 30 minutes of moderate-intensity activity five days a week. If you are just starting out with your exercise routine, you can start with doing 10 minutes 2-3 times a day, 2-3 times per week, and build up to 30 minute increments five times per week.

It is recommended to perform strength training activities 2-3 times per week, so plan to incorporate different activity types into your exercise routine. Aerobic activity – otherwise known as cardio – is important to maintain heart and lung health and function, and flexibility exercises or prenatal yoga help to maintain mobility and reduce pains. Aim to balance your weekly exercise routine with a variety of strength training, cardio training, and flexibility training to create a well-rounded program that will help keep your body healthy and strong!

Myths vs. Facts about Strength Training and Pregnancy  

Myth #1: Pregnant People Shouldn’t Do Any Strenuous Activities or Lifting

Fact: Pregnant women operate at 2.2 times their normal metabolic rate — almost the maximum possible (2.5x), every day, for some 270 days, researchers found

I like to say that pregnancy is a strenuous activity in and of itself! Your body is adapting and making rapid changes at a pace that does not occur naturally at any other phase of life. It is important to maintain – or begin – an exercise routine that can help support your body throughout these changes and keep you feeling good. That being said, pregnancy is not the time to be setting new records! Let your body set the pace and aim for consistency, not PRs!

Myth #2: Pregnant People Should Avoid Core Workouts

Fact: The core muscles support the weight of the growing uterus as well as being instrumental during pushing in labor and delivery.

For a deeper dive, check out our post The Importance of Core Strength During Pregnancy!

Myth #3: Exercising While Pregnant Can Cause Early or Pre-term Labor

Fact: According to ACOG, physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.

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In fact, exercise during pregnancy is associated with the occurrence of full-term pregnancy! Exercising during pregnancy also helps prepare the lungs, heart, and muscles for successful labor and delivery.

In conclusion, strength training during pregnancy offers numerous benefits, including improved physical health, enhanced endurance for labor, and reduced pain, all while boosting mental well-being. By incorporating strength exercises, expectant mamas can support a healthy pregnancy, prepare their bodies for labor, and promote a quicker postpartum recovery. Staying active not only benefits mama but also contributes to the baby’s health and development throughout their entire childhood. Adopting an exersice routine for pregnancy is one of the first and best gifts you can give your little one, before even bringing them into this world, that will stay with them for a lifetime!

Did you strength train during your pregnancy? Let us know in the comments below?

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Coping with Pregnancy Fatigue: Tips for Busy Moms

Cooking up a whole human – from scratch – is hard work! It’s exhausting, even in its best moments, and the fatigue just hits different than your regular sleepiness.

The irony of the fatigue is how important it is to get extra rest during pregnancy; your body is working overtime and will continue doing so even after the pregnancy as it works hard to heal. So how do we balance getting the extra rest our pregnant bodies so desperately crave with our day-to-day responsibilities, work, possible other children, and the demands (physical, emotional, mental, financial) of preparing for a new baby?

Having a proper understanding of pregnancy fatigue and how it’s different from just feeling tired is key, along with prioritizing your rest and self-care, practicing gentle movement and exercise, and finding a supportive community.

Understanding Pregnancy Fatigue

Pregnancy fatigue is a specific, often overwhelming sense of exhaustion that, unlike regular tiredness that can often be alleviated by a good night’s sleep or a quick rest, really sets into your bones. Pregnancy fatigue is typically linked to the physical and hormonal changes that occur during pregnancy. It can be caused by factors such as hormonal fluctuations, increased physical demands on the body, and emotional stress related to the changes in lifestyle and expectations.

This fatigue can vary across trimesters—it’s particularly common in the first trimester as the body adjusts to the pregnancy, tends to improve during the second trimester, and often returns in the third trimester due to the physical toll pregnancy takes. The first trimester sees a particular strain on energy levels as this is when all of the baby’s major organs are created (between weeks 8 – 13). There’s typically a much-welcomed, albeit short-lived, repreive in the second trimester with a burst of energy. In the final weeks of the pregnancy, fatigue tends to return as even everyday tasks become more difficult due to the growing baby increasing pressure, well, everywhere.

Unlike common tiredness, pregnancy fatigue can feel more intense and may not fully resolve with rest, making it essential for expectant mothers to prioritize self-care and support to help ease the effects of fatigue on their health.

Prioritizing Rest and Self-Care

There always seems to be a never-ending list of things to get done to prep for a new baby, but the most important thing to look after is your health and overall wellness! Take advantage of offers to help out with errands, chores, or nesting, and carve out time for rest as a priority.

The body is going through so many physiological and hormonal changes, and will require more downtime to compensate for this. Listening to your body and the signals it sends is essential – whether your body is asking for sleep, physical rest, mental rest, food, or comfort, honor what your body needs during this extremely demanding time.

Remember that rest does not always necessarily mean sleep. In fact, striving for short, restorative periods of non-sleep rest throughout the day can be as energizing as a nap and help improve your quality of sleep when you are able to grab that nap or get to bed! Some ways to practice non-sleep rest include mindfulness and meditation, gentle stretching or walking, reading, taking a relaxing bath or shower, or listening to relaxing music or audiobooks. (Check out prior post on Mindfulness and Meditation Techniques for Expecting Moms!)

Taking care of yourself while you’re pregnant is the first way that you take care of your baby, as you are your baby’s home while they grow. Be sure to nourish your body and show yourself plenty of love and grace!

Gentle Exercise and Movement

While exercising when you’re already tired may seem counterintuitive, engaging in appropriate prenatal exercise can actually help boost your energy levels, as well as promote relaxation and manage chronic pregnancy-related pains.

Exercising triggers a hormone release that acts as a natural mood and energy booster, so working out safely when tired can help give your body the wake-up call it needs to get back to your day. Additionally, consistent exercise helps the body to become more efficient, requiring less effort to complete daily tasks and therefore leaving you with more energy.

Keeping the body strong and managing mobility and cardiovascular endurance throughout pregnancy can help reduce or prevent pregnancy-related pains such as low back pain, hip and glute pain, sciatic nerve pain, pelvic and groin pain, and swelling and cramping, particularly in the legs, ankles, and feet. Working to lighten the physical and mental toll that chronic pain takes on the body and mind can improve both quality of sleep and energy levels, resulting in less overall fatigue.

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It’s important to ensure all exercises performed during pregnancy are modified as necessary to keep you and your baby safe! Low-impact activities such as walking, swimming, and light-weight or body-weight resistance training are typically considered safe and beneficial for most medically-typical pregnancies. Always consult with your doctor or healthcare provider prior to starting a new exercise routine, especially during pregnancy. We recommend working with a certified personal trainer with a specialized background in pre- and postnatal fitness to ensure exercises are modified and tailored to your goals and your pregnancy! (For general exercise guidelines, check out our prior posts Safe Exercises for Each Trimester of Pregnancy and The Importance of Core Strength During Pregnancy!)

Finding Support and Community

Having a supportive network of family, friends, or other moms (expecting moms or not!) is a huge asset for your mental sanity and rest! Being able to lean on those around you for help with everyday tasks, childcare, errands, or chores helps to lighten your load and allow you more time and opportunity to get the rest your body needs.

Connecting with other parents and expecting parents to swap tips and tricks, pass hand-me-downs, or simply share the stresses and joys of pregnancy and parenthood is super important for keeping your mental health in check and cutting down on stress. Joining a local Mommy & Me class – whether virtually or in-person – is a great place to start. You can also find other parents with children of similar ages to yours by enrolling in birth-prep classes at your hospital, checking out kid’s activities offered through your local community center, or visiting story-time at the public library!

In conclusion, navigating pregnancy fatigue is an essential part of the journey toward motherhood. Prioritizing rest and self-care, listening to your body’s needs, and engaging in gentle exercise can help you manage this fatigue effectively.

As you move through this transformative time, be kind to yourself. Acknowledge that feeling fatigued is not only normal but a shared experience among many expectant mothers. You’re not alone in this, and it’s perfectly okay to lean on your support system and seek help when needed. We’d love to hear from you! Share your own tips or experiences with coping with pregnancy fatigue in the comments below. Let’s support each other through this incredible journey!

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