Many women feel anxious about working out during pregnancy. After waiting so long for this precious time, it’s natural to want to be extra careful with your growing baby. But movement is incredibly beneficial for both your physical and mental health during pregnancy. Here’s a helpful link that answers many questions you might have: Exercise During Pregnancy.
Physical Health
My doctor always reassured me that it’s perfectly fine to continue workouts you’ve been doing before pregnancy. For instance, if you were running before, it’s absolutely okay to keep running. If you lift weights, you can continue to do so. The key is not to start a completely new workout routine once you’re pregnant—you don’t want to shock your body or risk injury.
During my pregnancies, I enjoyed running, walking, HIIT workouts, yoga, pilates, going to the gym, and even cardio kickboxing. And remember, all of these can be modified to suit your comfort level! The most important thing is to listen to your body—if something hurts or feels off, stop immediately! And avoid trying anything new or intense.
Throughout all of my pregnancies, I stayed active up until the very end. I vividly remember going for a run just three days before giving birth to my second son in October. I was fortunate that I didn’t have a big belly that would have slowed me down. My babies were on the smaller side, five pounds or less, and I gained most of my weight in my lower body. I was even able to tie my shoes and touch my toes well into my ninth month! Smaller babies definitely had their perks!
Staying active, whether through simple walking or more intense exercise, helped me stay fit throughout pregnancy and made it easier to get back into my fitness routine once I was cleared by my doctor. I always aimed for 12,000 steps a day to keep my body challenged.
Mental Health
Maintaining a routine and staying active during pregnancy can do wonders for your mental health in ways you may not expect. Moving your body can help combat fatigue and keep you feeling productive. Exercise triggers the release of endorphins, which boosts your mood and energy. Here’s an article on the benefits of exercise during pregnancy.
I always made sure to stay active not only for my physical health but for my mental well-being as well. Keeping up with exercise gave me energy, improved my mood, and helped me feel more in control during pregnancy and postpartum. If you’re feeling down or overwhelmed, even just a short walk every day can make a huge difference for your body and mind.
My Three Pregnancies
- 2016: With my first pregnancy, I had the luxury of time to work out, as I wasn’t yet chasing after a toddler. I worked full-time until June, and then had the summer off as a teacher. The weather was beautiful, so I spent a lot of time running and walking outside and enjoying my pregnancy.
- 2018: For my second pregnancy, I stayed dedicated to the gym, working out 5-6 days a week early in the morning before my toddler woke up. This pregnancy was the easiest to bounce back from because I was stronger thanks to consistent strength training. I even ran a 5k while pregnant, pushing my son in a stroller during my first trimester. Strength training played a huge role in my recovery.
- 2020: The COVID-19 pandemic posed unique challenges. I was pregnant during the height of the lockdown in May 2020, and I was cautious about leaving the house. I focused on running and walking outside when I could, but mostly did indoor workout videos to stay safe. This pregnancy was the toughest to bounce back from as I wasn’t as strong as I could have been, and having three young children under 4 meant I had to prioritize workouts whenever I could fit them in.
Every pregnancy is different, but making time for movement each day will definitely help ease your recovery and keep you feeling strong throughout the journey!