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How to Avoid Common Injuries While Exercising During Pregnancy

Pregnancy is an exciting, life-changing time – and it’s also a season where your body is working overtime. Staying active during pregnancy has incredible benefits; improved maternal health, support for your baby’s growth and development, reduced risk of complications during labor, and a smoother postpartum recovery.

But with all the physical changes happening, exercise can feel a little intimidating. Many moms worry about getting hurt, and with good reason – your body is more vulnerable to certain injuries and everything can feel more scary when you are carrying your baby!

The good news? With the right approach, you can enjoy the benefits of movement while minimizing risks. This post will walk you through the most common injuries during pregnancy, why they happen, and how to prevent them so you can feel confident and safe in your workouts.

Understanding Your Body Changes

Your body is adapting beautifully to grow and support new life, but these changes impact how you move and exercise.

  • Hormonal shifts: Relaxin and progesterone increase laxity in your muscles, ligaments, and connective tissue. This makes your joints feel looser – helpful for labor, but it can make you more prone to strains if you over-stretch or move too suddenly.
  • Weight gain and balance: As your bump grows, your center of gravity shifts forward, putting extra pressure on your joints and increasing your risk of falls.
  • Joint changes: Hips, knees, and lower back often feel more sensitive and less stable as pregnancy progresses.

These shifts don’t mean you should stop exercising – they just mean you need to be mindful of how you move to ensure you are supported.

Common Injuries During Pregnancy

The most frequent injuries and discomforts mamas-to-be experience while exercising include:

  • Back pain and pelvic pain (from postural changes and added strain on the spine)
  • Joint pain and strains (especially knees, hips, and ankles)
  • Muscle strains (from over-stretching or pushing too hard)
  • Falls or trips (due to a changing center of gravity and balance)

These injuries typically come from overextending joints, ignoring body signals, or participating in high-risk activities. Research has shown that while exercise during pregnancy is safe for most people, about 25-30% of injuries are related to slips, falls, or improper technique – making prevention key.

Pre-Exercise Considerations

Before you jump into any workout, it’s important to:

  1. Check with your healthcare provider to make sure exercise is safe for your pregnancy
  2. Assess your fitness level – what were you doing before pregnancy? Use that as a starting point for what’s safe to continue (with modifications as needed). For help here, you’ll love my post on How to Choose the Right Prenatal Exercise.
  3. Adapt to your trimester – your body feels different each stage of pregnancy. And if goal-setting motivates you, check out How to Set Realistic Fitness Goals During Pregnancy to keep your expectations balanced and encouraging.

Safe Exercise Guidelines

Choosing the right kinds of activities makes a big difference:

  • Best choices: Low-impact workouts like walking, swimming, stationary cycling, prenatal yoga, and modified strength training. These support strength and mobility without stressing joints.
  • Avoid: Contact sports, workouts with a high risk of falling (like skiing or horseback riding), and very high-intensity training that spikes your heart rate beyond a comfortable level.
  • Listen to your body: If you feel pain, dizziness, unusual fatigue, or cramping – stop. Discomfort is your body’s way of signaling it needs rest or modification. And if fatigue is something you’re struggling with, my post on Coping with Pregnancy Fatigue: Tips for Busy Moms will help you manage energy without guilt.

Warm-Up and Cool Down

Think of warming up as your own personal injury prevention insurance:

  • Warm-up: Start with 5-10 minutes of light walking, arm circles, or dynamic stretches to gently increase blood flow.
  • Cool down: Slow your pace, add gentle stretches, and focus on deep breathing to help your body recover and reduce stiffness.

Proper Technique and Equipment

Form matters more than ever during pregnancy!

  • Use good technique: Move with control and avoid locking joints or jerking movements. For extra support here, check out my post on The Importance of Core Strength During Pregnancy. Strong core muscles give your body stability and protect against unnecessary strain (as well as assisting in labor and delivery and promoting faster postpartum recovery!).
  • Footwear: Supportive shoes with good cushioning and a wide-enough toe box protect joints from unnecessary stress and promote better balance.
  • Modify movements: For example, swap out your regular squats and deadlifts with sumo stance positions to accommodate your growing belly, or move your push-ups from the floor to a wall or bench for incline push-ups.

Staying Hydrated and Nourished

Exercise during pregnancy isn’t just about moving – it’s about fueling your body, too.

  • Hydration: Sip water before, during, and after exercise to prevent overheating or dehydration.
  • Nutrition: Balanced meals with plenty of protein, healthy fats, and complex carbs will give you steady energy without spiking your blood sugar.
  • Timing: Avoid working out right after a heavy meal; instead, aim for a light snack 30-60 minutes before your exercise.

Pelvic Floor Health: Your Hidden Support System

One area that often gets overlooked during pregnancy fitness is the pelvic floor. These muscles support your internal organs such as your bladder, uterus, and bowels, and they play a critical role during labor and postpartum recovery.

When you exercise, focusing on proper breathing and gentle pelvic floor engagement can help prevent leaks, reduce back pain, and lower your risk of prolapse later on. Think of it as training the “foundation” of your core.

When to Not Exercise: Red-Flag Symptoms

While exercising is safe for most pregnancies, there are certain warning signs that mean it’s time to stop immediately and call your healthcare provider. These include:

  • Vaginal bleeding
  • Severe cramping or abdominal pain
  • Sudden dizziness or faintness
  • Shortness of breath before starting exercise
  • Chest pain or pounding heartbeat
  • Fluid leakage
  • Sudden swelling in hands, ankle, or face

These symptoms don’t necessarily mean something is automatically wrong – but they are still red flags to stop and check in with your doctor or medical team.

The Mind-Body Connection

Exercise isn’t just physical – it’s mental. Moving your body helps regulate hormones, reduce anxiety, and boost your mood, which is so important during pregnancy. Even a short walk or gentle mini-yoga sesh can help you feel more grounded, less stressed, and more connected to your changing body.

Conclusion

Pregnancy is not a time to give up exercise, just a time to move smarter. By understanding how your body is changing, choosing safe activities, supporting your pelvic floor, and listening to your body’s signals, you can greatly reduce your risk of injury while still reaping all the benefits of staying active!

Every mama’s journey looks different, and that’s the beauty of it. The key is honoring your body while giving yourself the gift of movement.

👉 Your turn: Have you found a favorite safe workout during pregnancy, or do you have tips for other moms-to-be? Share them in the comments—I’d love to hear from you!

💡 And if you’re ready for guidance tailored to you, I’d love to help. I offer personalized prenatal and postpartum coaching that supports your body through every stage of motherhood. Contact me today to start building your strong, safe, and sustainable fitness journey.

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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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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?

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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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Mindfulness and Meditation Techniques for Expecting Moms

To those who say pregnancy is beautiful: when was the last time you were pregnant, because what?!

I’m only half-kidding, because of course pregnancy is a truly wonderful and amazing experience! However, it’s high-time we acknowlege that pregnancy is also a very physically, emotionally, and mentally demanding and exhausting experience. Incorporating a daily mindfulness practice can help manage the demands and stresses of pregnancy both mentally and physically, as well as help prepare the body and mind for labor.

Understanding Mindfulness and Meditation

Mindfulness is the practice of being fully present and aware of the current moment, including one’s thoughts, feelings, and surroundings, without judgment. It helps cultivate a non-reactive awareness, reduces stress, and enhances emotional well-being. Techniques like meditation and mindful breathing are commonly used to develop mindfulness.

Meditation is a practice that involves focusing the mind to achieve a state of mental clarity, emotional calmness, and heightened awareness. It typically involves techniques such as controlled breathing, visualization, or repeating a specific mantra. The goal is to quiet the mind, reduce stress, and enhance concentration.

Practicing mindfulness and meditation throughout your pregnancy can reduce stress by calming the body’s nervous system and reduce physical tension held in the body. It can also help improve your sleep quality and overall mental state. There are also many pregnancy-specific forms of mindfulness to help you build a connection with your baby and prepare yourself for labor and delivery!

If this all sounds a little too new-agey, or just downright too daunting, don’t worry! Mindfulness is called a practice because nobody has perfected it yet; and practicing mindfulness can actually be as simple as counting your breaths.

Practical Mindfulness Techniques for Expecting Moms

– Mindful Breathing

Just as it sounds, mindful breathing combines your mindfulness routine with simple breath-work. There are many different ways to practice mindful breathing; such as controlling your breathing to fit a certain breathing pattern, or visualizing your breath traveling through your body with each inhale and exhale.

Mindful breathing is an excellent opportunity to prepare the body and mind for labor – check out our recommended breathing techniques in our post The Benefits of Prenatal Yoga for Moms-to-Be or learn more at the American Pregnancy Association.

– Body Scan

The body scan technique allows you to visualize each physical part of your body, bringing awareness to any areas holding tension or discomfort, and using your breath to promote relaxation in each individual are systematically.

Steps for practicing the body scan at home:

  • Find a comfortable space and assume a comfortable position (laying down or sitting comfortably) with your eyes closed
  • Pay attention to your normal breathing pattern and allow it to slow and relax
  • Shift your attention to your toes and notice any sensations that arise – tingling, warmth, tension, or relaxation
    • don’t worry about controlling the feelings, just acknowledge them and continue taking relaxed breaths
  • Slowly “scan” upward, through your feet, ankles, calves, knees, thighs, hips, abdomen, chest, back, shoulders, arms, neck, and head
    • take your time and notice any areas of tension, breathing deeply in those areas and allowing the muscles to relax
  • Once you’ve completed the scan, come back to your breathing and notice any differences in how you feel, both emotionally and physically
  • When you’re ready to conclude your mindfulness session, gently open your eyes and take your time stretching as you go back to your day

– Mindful Walking

Mindful walking takes the principles of mindful breathing and combines it with movement. Simply take a walk – preferably outside to experience nature, but on a treadmill will also work! Focus on your breathing and how it changes as you walk; explore syncing your breathing and movement patterns and pacing.

Rather than closing your eyes during mindful walking, be very aware of what is around you, taking note of it and how it impacts your senses, and appreciating it. This could look like bringing awareness to the grass or plants around you and appreciating their fragrance, or focusing on the sound of the birds or other creatures around.

Please be aware of your surroundings while walking. Take care to avoid any trip or fall hazards, and practice safety around busy areas with exposure to vehicles. Stay alert and visible, and remember to keep to designated pathways. Always obey local traffic laws and signals.

– Guided Meditations

If you are concerned about staying present in the moment with meditation, try a guided meditation to help keep you focused! Guided meditations are recorded meditations led by instructors who will slowly take you through a meditation, usually with a specific theme or mantra to focus on. Many meditation apps or programs have courses for pregnancy designed to promote bonding with your baby! Some of our favorites:

– Affirmations and Positive Visualization

Affirmations are positive statements that can be repeated to yourself to help challenge negative thought patterns and cycles. They are most effective when written in present-tense and first-person point of view (i.e., my body is a strong and safe home for my growing baby). You can create affirmations that are personal to you and your goals, whether specific to your pregnancy or not. Affirmations should be repeated often and can even be physically written out and displayed to help influence your subconscious mind to align with the values of the affirmations you have chosen.

Positive visualization builds on affirmations by taking the desired outcome or experience (i.e., I will have a positive labor and delivery, free of complications and with my baby in perfect health) and picturing it in vivid detail. Try to engage as many of your senses as you can in visualization and imagine experiencing every detail. For example, using the affirmation above; start by imagining arriving at the hospital or birthing center, picturing every detail from the colors of the walls, to the sounds of the center (doors opening, staff greeting you), to the physical sensations you feel (the cool door handle, the soft bed you sit on). Think about how you will feel once you have achieved the desired outcome (overjoyed, proud, relieved, enamored with your new baby) and allow yourself to feel those emotions during your visualization as well!

Affirmations and the positive visualization of them are unique and personal to each person; but if you are looking for somewhere to start, here are some of our favorite affirmations for expecting mamas:

  • my body is a strong and safe home for my growing baby
  • I will have a positive labor and delivery, free of complications and with my baby in perfect health
  • my body knows what it needs and I honor myself by listening to it
  • My body is strong and capable of nurturing this baby
  • My baby is healthy and safe in my womb
  • I trust my instincts and my body to guide me through pregnancy, labor, and delivery
  • I am surrounded by love and support
  • I am calm and confident in the face of any challenges
  • I embrace the changes in my body and the growth of my baby
  • I am nourishing my body and my baby with healthy foods and rest

Creating a Mindful Routine

These mindfulness techniques are designed to be easy to incorporate into your every day life and routine. You can practice mindful breathing or body scans first thing in the morning before getting out of bed, or at night to help your body relax into sleep. Affirmations and positive visualizations can be repeated and explored while you go about mundane tasks like brushing your teeth or making your morning coffee.

Mindful walking is an especially great way to practice both mental and physical self care during pregnancy. If you have a busy schedule, consider spending 10-15 minutes walking during your lunch or break times at work, whether this is inside your building or outside in the surrounding areas, or even parking lot. Taking this break from your day will help you to manage stressors as well as providing both the physical and mental benefits of mindful walking!

Overcoming Challenges in Practice

If meditation or mindfulness seems out of reach, you’re not alone. Many people find it difficult to focus when first starting a mindfulness practice. Remember to give yourself grace and not expect perfection. The art of mindfulness is about slowing down and allowing yourself space to feel your emotions without judgment – that means without judgment for feeling imperfect in your practice, too!

When it feels impossible to fit mindfulness into a chaotic schedule, filled with distractions of work, your other kids or pets, and the various demands of life, be flexible with yourself and your routine. Speak your affirmations aloud to your kids or pets, and encourage your kids to repeat your affirmations along with you. Ask your partner to participate in a guided meditation or body scan with you at the end of the day before going to sleep.

However you choose to incorporate a little mindfulness into your day. remember that it is intended to be an activity of self-love and relaxation, so be gentle and kind with yourself! There are many relaxation and stress-reduction benefits to practicing mindfulness, and there is ultimately no singular “right way” of practicing; so take your time exploring different techniques to find what feels most sustainable and works best for you.

Have you practiced mindfulness before? Share your tips and experiences in the comments below? Haven’t tried it out yourself yet? That’s okay! Tell us what aspect of mindfulness practices you are most interested in or hesitant about!

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