Staying Active During Pregnancy: The Ultimate Guide to Safe and Effective Exercise for Function Well Members
Pregnancy is a beautiful journey filled with excitement, anticipation, and a fair share of physical challenges.
As your body undergoes incredible changes to nurture new life, staying active and maintaining your strength becomes more crucial than ever. At Function Well, we are committed to helping you feel your best during this special time and supporting your unique needs. To help you navigate what classes are appropriate for you to attend during your pregnancy, we’ve provided a prenatal guide on our website with a list of recommendations and precautions as guidelines for you to exercise safely.
Why Staying Active During Pregnancy is Important
Engaging in regular exercise during pregnancy offers many benefits:
Boosts Physical and Mental Well-being: Exercise releases endorphins, improving your mood and energy levels while reducing stress and anxiety.
Helps Control Weight Gain: Maintaining a healthy weight gain is easier with regular physical activity.
Reduces Risk of Complications: Exercise can lower the risk of gestational diabetes, preeclampsia, and hypertension.
Eases Pain and Discomfort: Regular movement enhances circulation and strengthens muscles, alleviating common pregnancy-related pains such as back pain and swelling.
Prepares for Labor: Fit and active pregnant women often experience easier labor and faster recovery postpartum.
Let’s explore the best exercise methods for pregnancy and how to stay active safely.
1. Reformer Pilates: Reformer Pilates strengthens the core, improves posture, and provides low-impact resistance training.
Why It’s Great:
Improved Core Strength and Stability: Pregnancy places a significant strain on your core muscles as your baby grows. Reformer Pilates focuses on strengthening the deep abdominal muscles, pelvic floor, and lower back, which helps support your changing body and can alleviate common pregnancy-related discomforts such as back pain.
Improved Circulation: Swelling, particularly in the legs and feet, is a common issue during pregnancy. The gentle movements and elevated positions on the reformer can help enhance blood circulation and reduce fluid retention, providing relief from swelling and discomfort.
Better Posture and Alignment: As your baby bump grows, maintaining good posture becomes challenging. Reformer Pilates emphasizes proper alignment and posture, which can help you avoid the rounded shoulders and lower back pain often associated with pregnancy.
Tip: Advise your instructor that you are pregnant so they can modify exercises according to your pregnancy stage.
2. Strength Training: Strength training maintains muscle tone, improves posture, and prepares your body for the physical demands of childbirth.
Why It’s Great:
Maintains Muscle Tone: It helps keep muscles strong and toned, which supports the body as it changes and grows during pregnancy.
Boosts Energy Levels: Regular strength training can improve overall energy levels and reduce feelings of fatigue, helping pregnant women stay active and engaged throughout their day.
Speeds Up Recovery: Maintaining muscle strength can help with a quicker recovery postpartum, as the body is better prepared to return to its pre-pregnancy state.
Tip: Use light weights, focus on good form, and avoid heavy lifting or exercises that strain your back.
3. Yoga: Yoga enhances flexibility, reduces stress, and improves breathing techniques, which are beneficial during labor.
Why It’s Great:
Stress Relief and Mental Well-being: Pregnancy can be an emotional rollercoaster, and finding ways to relax and de-stress is essential. Mindful movements and breathing in Yoga promote relaxation, reduce stress, and improve overall mental well-being.
Eases Physical Discomfort: Yoga can alleviate common pregnancy-related aches and pains, such as lower back pain, hip pain, and sciatica, by stretching and strengthening muscles.
Prepares for Labor: Yoga teaches breathing techniques and relaxation strategies that can be incredibly useful during labor and delivery. These techniques can help manage pain and make the birthing process smoother.
Tip: Avoid hot yoga classes. It is not recommended for pregnant women to raise their body temperature too high – for this reason, we recommend you avoid heated yoga classes.
Safety Tips for Exercising During Pregnancy
Consult Your Healthcare Provider: Always get your doctor’s approval before starting or continuing an exercise program.
Listen to Your Body: Pay attention to any discomfort or pain. If something feels wrong, stop exercising and rest.
Stay Hydrated: Drink plenty of water before, during, and after your workouts.
Avoid Overheating: Exercise in a cool, well-ventilated environment and avoid strenuous activities in hot and humid conditions.
Embrace the Journey
Staying active during pregnancy is a journey of self-care and empowerment. By incorporating safe and effective exercise methods into your routine, you’re not only enhancing your own health but also supporting your baby’s development.
At Function Well, we are here to support you with personalized guidance and a community to encourage you to stay active and maintain a healthy lifestyle. Enjoy this unique and transformative time, and let exercise be a source of strength, comfort, and joy.
Remember, every pregnancy is unique. Consult your healthcare provider regularly, listen to your body, and adapt your exercise routine to ensure a healthy and happy pregnancy. Happy exercising!