Working Out While Pregnant: Why and How?

I’ll be the first to admit that finding the time and motivation to work out is HARD!  There are usually a million other things that need to be done.  Or, I’m exhausted and would just really like to veg out in front of the TV.  Add to that being pregnant, and working out might seem impossible.  Especially in the first trimester – between the constant exhaustion and the ugly nausea, I was only able to work out a few times in the last 3 months.  And I’m a fitness instructor!

I say all that because I totally understand if you want to skip right over this post.  I hate being told to workout — I have to find my own motivation!!  Recently I read this great article that listed out 33 Reasons to Exercise While Pregnant. The post has a ton of great reasons to work out – but here are the reasons that motivated me the most!!

1. Working out gives you more energy — Isn’t that just a cruel/vicious joke?  Working out gives you energy but you need energy to work out!  So, what’s a girl to do?  My suggestion is to start off slow.  Maybe it’s a 20 minute walk.  Or 15 minutes of a yoga dvd.   Then work your way up to a little more each day until you find the best groove for you!
2. Might not gain as much weight — During my last pregnancy I never made the time to find a good workout routine.  And before I knew it I was tipping the scale at 65 lbs over my per-pregnancy weight.  After I gave birth it took me forever to lose it!  Needless to say, I’d like to get off on the right track this time.  I don’t want to stress about the number on the scale, but I do want to have a balanced view when it comes to weight gain.
3. Labor and delivery may be shorter — This is absolutely my #1 motivation.  I clocked in 36 hours of labor with Miles.  And almost 2 full hours of pushing.  And that was without any drugs.  Since we are doing natural childbirth again this time around, I am going to do everything I can to help.  It’s no guarantee that my L&D will be shorter if I work out, but it’s definitely worth a try!
4. Helps you keep calm — Taking time out for yourself to do something good for you and your baby does wonders for your body and soul!  With all the stresses of being pregnant (not fitting in to any of my clothes, pregnancy brain, trying to keep up with a toddler) I really need a way to unwind and de-stress.  Pilates and yoga classes are my favorite – their focus on breathing and doing each move correctly really helps take my mind off everything else and center myself.  Not to mention that you’ll need those breathing and calming techniques during labor and delivery!
5. Your child may develop a healthier heart — What an awesome gift to give your baby!  Between taking prenatal vitamins and eating as healthy as possible, I want to do everything I can to make sure my baby is growing safely in my stomach.  If there’s even more I can do to give him or her a healthier heart than I plan on doing it!

So now that you’re super motivated to work out (I’m only assuming!), what are the best workouts to do while pregnant?  Here are some great suggestions to get you started!  Of course, before you start any workout routine you should talk to your Midwife or Doctor to make sure it’s the right plan for you!

1. Pilates — With core strengthening as it’s main objective, Pilates is one of the best workouts to do before and after your pregnancy!  Toning your abs, back and pelvic floor will help support your growing belly and help during delivery.  I prefer Pilates on the machine, but mat Pilates has the same main focus!  Just be sure to speak up – in any class you take (Pilates or other) – and let the instructor know that you’re pregnant so they can help modify moves for you!
2. Yoga — Some would argue that yoga is the best workout you can do during your pregnancy.  Like Pilates, yoga focuses on strength, flexibility and endurance of your core muscles.  But it does so with gentle stretching and posing.  Yoga also focuses on breathing and centering yourself.  I took an amazing yoga class at Equinox last Sunday and I’m pretty sure I fell asleep during the 15 minute cool-down.  Workout and a nap – don’t mind if I do!!  Your local Recreation Centers usually have some pretty great yoga classes that you can take also!
3. Swimming — During the third trimester nothing sounds quite a amazing as being weightless.  And if your pregnant during the summer in TX, hopping into the pool to cool down, feel weightless and get a great workout is like a dream come true!  The pool was my best friend during my last pregnancy and I can’t wait for it to open up again this summer.
4. Walking — Since finding the time to workout is one of the hardest things, going on a brisk 20 – 30 minute walk is sometimes the only option.  Anything to get your heart rate up and burn some calories is great.  Sometimes a walk outdoors in the morning or evening is the perfect answer!  Plus, this is a great option if you have older kids — just pop them in the stroller and get moving!
5. Dancing — This is also a great option when you’ve got older kids.  There’s nothing my son loves more than music!  (Well, trains maybe – but music is a close second!)  If he’s having a meltdown for some reason or another – singing and dancing is such a fun way to change his mood and get my heart rate up!  10 minutes of dancing can leave me pretty breathless, burn some calories and always makes me and Miles happy!

Did you workout while you were pregnant?  Are you working out while pregnant now?  What’s your favorite way to keep active??  I’d love to hear.