There are a million reasons to exercise while pregnant. And a million things that make it pretty hard to actually do. Number one being that leaving the house when you are not feeling that great… isn’t exactly that appealing. And neither is exercising for that matter. Let me share with you my FAVORITE pregnancy exercise program that is both at home, and has variable workout options for those days when you are just not feeling it.
My Go-To Exercise Program When I am Pregnant (and afterwards)
I stumbled upon the YouTube Videos for Pregnancy and Postpartum TV when I was pregnant with my first baby and LOVED them! Jessica Pumple, the instructor, does a great job of providing a variety of workouts categorized by trimester and that don’t take too much time out of your day but leave you feeling like you actually worked out! She explains what is safe and provides modifications for different needs during pregnancy. It’s really well done!
I find that in the first trimester morning sickness is the main reason I don’t feel like working out. BUT when I do exercise (carefully so I don’t throw up) I actually feel a little better. Jessica even has a video for morning sickness relief.
She has workout challenges that take you through a months worth of exercises or you can just choose a workout to do depending on the day. I find that the focus on Pilates leaves me feeling stronger and I love to pair her workouts with a nice long walk.
Not only are these great for while you are pregnant, but she also has lots of content for postpartum recovery too!
Why Exercise While Pregnant?
Well like I said, there are about a million reasons why exercise while pregnant is a great thing to do. Right at the top of that list for me is that I feel better. Not necessarily meaning that my morning sickness or the aches and pains go away… but I feel slightly in control of SOMETHING during a time when you often feel you have very little control at all.
Here are some other great reasons to exercise while pregnant:
- Can help reduce back pain
- Ease constipation
- Can lower the risk of gestational diabetes and preeclampsia
- Strengthens your heart and blood vessels
- Improves your mood
- Promotes better sleep
- It can make labor and recovery easier by boosting endurance and muscle tone
If you are considering getting into a routine, try something simple and easy to manage. You are going to be tired. You likely have a lot on your plate. And to top it all off (and most importantly) you are literally growing another human inside of you. So don’t be too hard on yourself and set yourself up for success!
My Pregnancy Exercise Routine
Everyone is going to do this differently. The level of exercise that you choose to do while pregnant is going to be unique to you. You should also consult with your doctor to make sure you are being safe based on your specific pregnancy needs.
When I am pregnant I do tend to need to slow down a bit. Pre and post pregnancy I love to run, lift weights, do lots of cardio and things like that. Once pregnancy starts… I am so tired. I still try to run a little before my belly gets too big to be comfortable, but honestly I feel so sick and exhausted for the whole first trimester that it is really hard to do much of anything. Thus the Pilates and yoga I suggested above. They are quick videos and something I can stomach while feeling not so good. Here is an example of a pretty simple and manageable routine:
- Monday – Long walk and Arms/Back Workout
- Tuesday – Walk and Glute Workout
- Wednesday – Long Walk and Arms and Back Workout
- Thursday – Walk and Pilates Workout
- Friday – Long Walk
- Saturday – Jog and Leg Workout
Do What Works For YOU!
Seriously. Be kind to yourself. Odds are you are not going to be at your “normal” while you are pregnant. That can be hard because you remember what it was like to run fast, or bend over and touch your toes… but that isn’t necessarily the phase you are in. Find a routine that helps you to feel your best and to be consistent. In the end you ARE going to feel much better if you can get moving! Just do it in the way that works best for what you need.