If you’ve ever been in an escape room, you know the anxiety. The scare. The thrill.
In one corner, you notice a red timer blinking as the clock ticks louder with every passing minute.
You wish you had an escape plan.
But all you have is your instincts, a few scattered clues, and a sheer determination to make it to the other side.
As each room brings you closer to the exit, your anticipation heightens.
Your heart races with tension as you are desperate to survive.
But the best part?
It’s unlocking that final door to freedom and stepping into the light.
In many ways, pregnancy feels like an intense escape room full of fear, uncertainty, and surprises.
Each month of the pregnancy feels like a new room in the escape plan.
Different and uncertain. But while at it, you need to survive.
In one room, you are battling unpredictable morning fatigue, vomiting, and back aches.
Whereas in the next room, you’re thrilled by the first tiny heartbeat and baby kicks.
Today, you’re scared of labour pains.
But tomorrow, you’re riding the high of baby shopping, journaling the whole pregnancy journey.
It’s an emotional maze, and you’re unaware of what the next room holds.
As a certified prenatal and postpartum trainer, I understand the emotional rollercoaster you’re experiencing.
I’ll guide you through these rooms, preparing you for any unexpected turns.
To successfully navigate the challenges and frustrations of pregnancy, there’s one thing we need to be consistent with:
Exercising.
Every time, I emphasize the importance of exercise during pregnancy.
Whether you’re in the first trimester or approaching delivery, movement is your secret weapon. Not just for body strength, but for your mental health too, since pregnancy can be overwhelming.
I was compelled to write this guide for my pregnant moms out there, wondering:
- Should I work out while pregnant?
- What exercises are safe for me to do?
- What exercises should I avoid?
- How often should I work out?
I’ve tested this guide on my clients, and I have received heart-warming feedback from women who now feel stronger and mentally prepared for labour.
Let’s embark on this mission together to find the safest exercises for your pregnancy.
What are the safest exercises during pregnancy?
- Daily stretches
Stretching is one of the most effective exercises that you can do at any stage of your pregnancy from the comfort of your home.
While it helps you relax your mind, stretching also loosens your tight muscles, therefore reducing tension and maintaining mobility.
A deep squat, in particular, is known to lengthen the pelvic floor muscles and open up the hip joints, easing the baby’s descent into position.
- Daily walks
During the last trimester of pregnancy, walking helps position your baby in the uterus, which in turn reduces maternal discomfort.
A 30-minute walk is recommended, but if you cannot manage that, any amount of activity is better as long as your body remains active.
Walking also helps manage your weight, builds stronger muscles, and reduces abdominal pain.
- Water classes or swimming
Swimming is one of my favourite exercises because the water supports your weight, leaving you feeling relaxed.
It’s a full-body workout that reduces impact on multiple joints and muscles. By reducing pressure, it leaves you feeling relaxed throughout your pregnancy.
Overall, before signing up for a water class, ensure you have a qualified instructor for your safety.
- Prenatal yoga and Pilates
Prenatal yoga and Pilates can be a game-changer, offering valuable benefits for both the mother and the baby.
Yoga is renowned for its breathing control techniques, which help alleviate stress and soothe the mind.
Additionally, Yoga and Pilates not only reduce muscle tension and back pain, but also ease pregnancy discomfort, ultimately leading to a more comfortable pregnancy.
- Abdominal and pelvic floor exercises
Pelvic floor exercises strengthen the pelvic muscles, improve posture, support the uterus, and even help reduce the risk of back pain.
A primary benefit of pelvic exercises is improved bladder control, as weak pelvic floor muscles are often linked to urinary leakage.
A perfect example of pelvic floor exercises is the Kegel exercise. This is a very simple yet effective exercise that takes a few minutes a day. It helps with bladder control, promotes postpartum recovery, and strengthens loose pelvic muscles.
However, avoid exercises that require you to lie on your back for a long time since you might endanger your child.
- Light strength training
Strength training during pregnancy helps build strength and endurance, supporting healthy weight gain.
It also increases the chances of a smooth vaginal delivery and eases labour pain.
Postpartum recovery is also easier with stronger muscles, as they help your body bounce back.
Additionally, you end up with a great posture since there’s no strain on your lower back.
However, use light weights and a proper form to avoid endangering your baby.
What exercises should I avoid?
During pregnancy, you ought to avoid exercises that pose risks through pressure changes, potential falling, or loss of balance.
Below are some of the exercises you should avoid:
- Scuba diving: Did you know that underwater pressure can harm your unborn baby by causing decompression sickness?
- Boxing: You are at risk of getting hit, losing balance, or stressing the pelvic floor, which is dangerous for the baby.
- Horse riding: Everyone is at risk of falling, which can lead to a miscarriage or severe injuries.
- Skiing: you are at risk of losing control and falling. The change of balance can harm the baby or cause injuries.
- Bungee jumping, sky diving, and any high-altitude activities: Avoid exercises that require you to be 2500 ft above sea level since both of you are at risk of altitude sickness.
What are the advantages of exercise during pregnancy?
If you’re still wondering whether to work out or not, you should read the benefits below;
- Promotes a healthy immune system. It reduces the risk of pregnancy complications such as gestational diabetes that occurs in pregnant women who cannot produce enough insulin. Exercising improves the body’s ability to regulate blood sugar levels.
- Exercising builds a stronger body. Common discomfort associated with pregnancy, like back pain, thigh muscle pain, and pelvic floor discomfort, is rare when you exercise in a slow and controlled form.
- Prepares you for childbirth. Routine exercises improve stamina and prepare muscles for an easier delivery.
- Boosts mood. Exercise reduces anxiety, manages stress, improves sleep quality, and boosts energy levels. Daily tasks are more manageable without fatigue and exhaustion.
- Women who exercise deliver babies of a regular size. You escape cases of fetal macrosomia, where the baby is born overweight (4500 pounds or more), which might be associated with not exercising during pregnancy.
- Manages weight. Exercising burns calories and improves overall fitness. When you gain more weight, chances are that your baby will become bigger than usual.
This endangers the health of your baby while forcing you to do a caesarean section delivery. Also, it might cause obese associated diseases like diabetes and high blood pressure.
Pregnancy Pro Tips;
- Listen to your body. If you’re exhausted, learn to take a break.
- Avoid exercises that leave you breathless. Take it a notch down if you can’t maintain a conversation during exercise. If necessary, shorten the exercise to your liking.
- Avoid strenuous exercises. Slow and easy exercises are equally effective.
- Stay hydrated. It helps regulate your temperature, reducing the risk of overheating between exercises.
The final room
Voila!
We’re almost out.
I’m proud that you followed this blueprint to the end, and now you’re ready for the final push.
This time, with confidence, strength, and great posture.
You’ve learned about the safe exercises, what to avoid, and the multiple benefits of movement to both you and the baby.
Are you looking for personalized workouts or a trainer to guide you through your escape room? Worry no more, because I specialize in that.
So, head over to mecryfithub.com, sign up, and let’s get started.
Oh, don’t forget to leave a comment below on which exercise or tip worked out for you.
I’d love to hear from you, and I’m sure other mamas will too.