If you are expecting, you are familiar with the highs and lows, the joys and challenges, and the complexities that pregnancy brings. Depending on your stage, you may be unsure about continuing your favorite activities or hobbies. Safety might be a concern for you. The positive news is that staying active can still be part of your routine, with enjoyable outdoor activities to consider. To break the monotony of your daily schedule, explore our list of fun activities suitable for various stages of pregnancy.
Although these activities are generally safe, particularly if you were active and healthy before pregnancy, it’s crucial to keep your healthcare provider informed and inquire about anything you’re unsure of regarding what is safe for both you and your baby.
First off, can you still exercise?
Absolutely! According to the U.S Department of Health and Human Services Physical Activity Guidelines for Americans, pregnant women should aim for a minimum of 2.5 hours of moderately intense aerobic activity per week. Remember, this doesn’t have to be done all in one go! Take it at your own pace. No need to turn into Wonder Woman overnight!
Various exercises are suitable for each trimester, as long as you adjust and reduce intensity as your body changes during pregnancy. It’s essential to consult your doctor, stay hydrated, wear appropriate exercise attire, and avoid overheating.
Benefits of Exercising During Pregnancy
The American College of Obstetricians and Gynecologists (ACOG), highlights the numerous advantages of exercising while pregnant, including:
- Reduced risk of preterm and cesarean births
- Lower birth weight
Engaging in physical activity can also help alleviate common discomforts, such as:
- Minimize lower back pain
- Address symptoms of stress and tension
- Enhance postpartum recovery
Now, let’s talk…
Outdoor Exercise Activities
Surprisingly, cardiovascular activities like walking, swimming, jogging, and stationary cycling are recommended throughout all three trimesters of pregnancy. If you were accustomed to intense exercises before pregnancy, the ACOG states that you can carry on with these workouts during pregnancy after consulting your doctor.
Hiking
Embarking on a leisurely hike at a slow to moderate pace can be a fantastic way for you and a partner, friend, or family member to engage in physical activity together. Remember to keep hydrated during your hike and take breaks when necessary to recharge.
Swimming vs. Paddleboarding
Swimming offers a great low-impact workout due to its gentle movements. Similarly, paddleboarding can be a fun exercise option. Ensure the water is calm if you’re in the ocean and take breaks as needed.
Consult your doctor for guidance before trying these activities. It’s also nice to have a friend, partner, or family member join you to make it a more enjoyable experience and remember to take breaks when necessary.
Indulge in Gentle Gardening
It’s like yoga for your green thumb, plus you get to commune with nature. Remember to check the outdoor temperature and stay hydrated. Gardening can be a relaxing pastime, offering you some personal time while engaging in activities you enjoy.
Taking in Fresh Air
For expectant mothers, stepping outside and enjoying fresh air is a wonderful way to unwind and have some personal time. If you’re unable to go outside for any reason or the weather is not favorable, consider engaging in alternative activities. We have also included safe exercises that you can do if you’re considering returning to the gym.
Consider Trying a Yoga Class
For now, it’s best to steer clear of hot yoga to prevent overheating. Instead, opt for a gentle yoga session, particularly one tailored for expectant mothers, which can be soothing. Additionally, light weightlifting is generally safe and suitable for most pregnant women, but always consult your doctor before starting any new exercise routine.
Physical Activity for the First Trimester
If you’ve recently discovered you’re expecting, you may be experiencing a mix of emotions. Concerns about the safety of your usual gym regimen during pregnancy might also be on your mind.
Unless your OB-GYN identifies you as a high-risk pregnancy, it’s likely safe to continue your regular exercise routine. It’s advisable to aim for 150 minutes of cardiovascular activity and two to three days of strength training to benefit both you and your baby.
Be mindful of any changes in your posture as your body adjusts to accommodate your growing baby. You may also want to incorporate exercises that can help ease your pregnancy journey and prepare you for childbirth.
Now, onto trimester two – aka the sweet spot.
Physical Activity for the Second Trimester
During the second trimester, many expectant mothers feel their best due to increased energy levels or a sense of calm. It’s a great time to maintain your workout routine, but keep in mind that your uterus is expanding, so caution is advised.
Avoid high-impact activities like jumping, running, balancing, or overexertion. Be mindful of not lying on your back for prolonged periods. Once you follow these guidelines, you can safely resume your regular exercise regimen.
Remember to seek advice from your doctor or healthcare provider for personalized recommendations for both you and your baby.
Physical Activity for the Third Trimester
During this stage, you may experience a decrease in energy as your body readies itself for labor and delivery. Here are some recommended activities:
- Walking
- Swimming
- Prenatal yoga
- Pilates
- Pelvic floor exercises
Emphasizing cardiovascular exercises and maintaining mobility and abdominal strength can contribute to a smoother delivery process.
And for those moments when you just wanna chillax, we’ve got you covered.
Leisurely Outdoor Activities
Outdoor movie nights? Check.
If the weather is favorable, consider watching a movie outdoors for a delightful and relaxing time. For added coziness, cuddle up with a friend or partner, grab a drink, and some delicious snacks to enjoy with your little one. (also check out 20+ Movies You Need To Watch During Pregnancy)
Picnic with a Partner, Friend, or Family? Double check.
For a relaxing and enjoyable time centered around food, why not plan a picnic? It’s a wonderful opportunity to soak up fresh air and enjoy some quality time with your loved ones.
So, whether you’re feeling like a graceful swan or a waddling duck, remember: you’ve got this. Enjoy the journey, embrace the changes, and most importantly, have fun along the way. Because being a mom-to-be? It’s a wild ride, but it’s also pretty darn awesome.
