There are many changes you can expect when you’re pregnant. But one change that can put a hitch in your regular schedule is not being able to exercise like you used to.
During the early months of your pregnancy, you may be able to do your morning jog, but once your active lifestyle starts to feel uncomfortable, you might find yourself at a loss for potential alternatives. In fact, 60% of women don’t engage in the recommended amount of physical activity.
The good news is you don’t need to give up your active lifestyle as your pregnancy moves further along. Here are a few ways you can keep active and stay healthy during your pregnancy throughout all nine months.
Plan ahead of time
Pregnancy goes by faster than you think and what exercises may work for you now may not work for you in a month or two. For example, if you’re one of the 87 million people who participate in recreational boating activities, you might want to sit out the tubing this year. Talk to your doctor to get an idea for the recommended exercises for each trimester.
You can also ask about how to stay active when you’re dealing with pregnancy symptoms such as nausea, heartburn, morning sickness, and swollen ankles. By planning ahead of time, not only will you know what to expect in your fitness routine but you’ll also feel more comfortable in your transitions.
Be careful what you eat
It’s true that there are three main types of contaminants that can cause unsafe food: biological, physical, and chemical. But it’s not just contaminants you need to worry about when you’re eating while pregnant.
Certain types of food can make it difficult to stay active while pregnant because of the acid reflux they cause. You want to avoid spicy foods, citrus foods, foods high in sodium and cholesterol, meat, milk, and chocolate.
The latter may be especially difficult to stop eating considering the average person in the U.S. eats 11 pounds of chocolate per year. But you don’t need to give up these foods altogether. Just avoid eating them before you work out and immediately after to avoid agitating acid reflux symptoms while you exercise.
Make the switch to low-impact workouts
During your first trimester, you may find it easy to stay active. But as your pregnancy continues, you may find it’s more difficult for you to get around. You might have been one of the 11 million people who attend summer camp before. Now, it might be time to rethink some of those summer activities.
In some cases, jogging and other high-impact workouts may actually be painful. Over 1 million Americans injure themselves on stairs every year alone.
That said, once you start to feel uncomfortable taking part in your regular workout routine, consider making the switch to low-impact workouts such as swimming, rowing at the gym, stationary cycling, pilates, or yoga.
It’s good to stay active when you’re pregnant, especially if you had an active lifestyle before. But not every exercise routine you used to participate in may leave you feeling your best. By following the tips above, you can stay active throughout your pregnancy without sacrificing your comfort.