Which is the safe workout to do during pregnancy?

To the majority of women, the most memorable day will be the day when there pregnancy is confirmed. We feel like we are over the moon just finding out pregnancy confirmation. This feeling is so adorable and natural. It’s all about LOVE and Pure LOVE. 

After few days or weeks passes the question arises up as –

Which exercise is right for me now?

Should I workout or not ?

When is the right time to start workout after pregnancy confirmation ?

All these questions are common and the first best person to discuss with is your Gync or personal health instructor certified in ante natal. Their suggestion should be prioritised on your opinion.

We need to know that profound changes in anatomy, physiology, and metabolism occur soon after fertilisation. Though these changes are visible throughout pregnancy. First trimester involves a lot of adaptation process from your body as these changes are new to your body.

Physiological and anatomic changes can be observed in almost every organ system in the maternal body. So your body will be tired from within, as it is continuously building and adapting to the new environment within.

So avoid getting exhausted by working out intensely. Take it slow, avoid lifting anything heavy, avoid any kind of intense work which makes you increase your heart rate very high or breathless. To be more precise on trimester-

First Trimester

To do – work on strengthening Pelvic muscles by doing pelvic exercise. Also walk a lot but not a brisk walk. Light stretches/ Yoga can be done with the guidance of certified pre natal instructor.

Avoid – Brisk walk, Jogging, cycling, swimming, aerobics and any kind of sports which involve exhaustion.

Second Trimester

Your energy levels will be much better than first trimester so take this 3months as an opportunity to work on strengthening. So slowly increase the intensity of your practice with the guidance of pre natal instructor.

To do – Include light weights(upto 4kgs), resistance bands in your workout. Yoga drills and practice can be done regularly with guidance. Walking, indoor cycling, swimming, light Aerobics for cardio can be included.

Avoid – Brisk walk, jogging, back floating and back stroke swimming, diving, jumps or brisk movements in dance or aerobics and lifting heavy weights especially deadlifts needs to be avoided.

Third Trimester

During this trimester some days your energy levels will be good but some days are not easy. So slowly reduce the intensity of workout on the days when you feel tired. If you feel energised and with no health complications, than you can continue your workout  similar to second trimester.

We need to know that each pregnancy is unique in it’s own ways. You cannot compare with your previous pregnancy. So adapt the workout as how your body supports and make you feel happy.

For example,

May be during your first pregnancy you were very healthy without vomiting or Nausea, so you had no energy to do any workout except walking. So just do what your body wants.

And there is also possibility that the same person will be free from Nausea and Vomiting in second pregnancy, so her energy levels are good to do walking, Yoga and many others. So go ahead and make your body feel light and happy.

REMINDER :

All forms of workout like Yoga, Weigh lifting, swimming, aerobics or any form of sports has to be modified as per pregnancy friendly workout. This can be done with ante natal trained and certified Instructor only.

So whatever experience your instructor has check with him/her if they are trained to teach pregnant woman. You can also ask them to show their trained certificate. This is for your safety. Prevention is always better than cure.

Contact LotusSeal to book a free demo class with certified Ante Natal Yoga Instructor.