Even if you haven't gotten the ecstatic confirmation from a pregnancy test, sperm and egg can meet at any time while you're actively trying to get pregnant, making you officially pregnant. That's why it's best to stick to routines that are approved for the expectant set.
Keep in mind that getting your doctor's approval for your workouts is always a smart idea. Once you've received permission, pay attention to your body, rest when necessary, and drink lots of water. Certain workouts are off-limits when you become pregnant...but you'll be able to resume your pre-pregnancy fitness programme after you deliver (if you can find the time!).
If you're attempting to conceive or are already pregnant, here are a few exercises that are deemed safe:
1. Walking and running
Walking and running are both good cardiovascular workouts, and neither requires any particular equipment (aside from a trusty pair of sneakers). Walking is safe and advised during pregnancy and up to delivery day. It's also fine for experienced runners to continue on track as long as they seek permission from their doctor, listen to their bodies, and stay on level terrain. However, now isn't the time to risk damage by training for your first marathon or attempting a five-minute mile.
2. Strengthening exercises
Lifting weights improves muscle tone and bone strength, which will help you stay in shape during pregnancy. To avoid injury, use lesser weights with more repetitions (12 to 15), or focus on resistance exercises like lunges, squats, crunches, and push-ups that use your own body weight or bands.
Even CrossFit and high-intensity interval training (HIIT) can be safe to do while pregnant if you've been doing them for years and have your practitioner's permission. Simply minimise jumping and jarring movements, and take regular water breaks and breathers as needed.
3. Pilates, barre, and yoga are all great options.
If you're attempting to conceive, barre, yoga, and Pilates are perfect exercises because they improve strength, balance, endurance, and muscular tone, all of which will aid your conception efforts. Yoga, in particular, is designed to help you relax, which is crucial when you're trying to conceive. Yoga injuries are common, and they can derail your pregnancy plans (imagine trying to get busy between the sheets with a back injury! ), so it's a good idea to seek out the advice of a teacher who can help you identify your body's limits.
If you like the super-hot Bikram yoga, you'll probably want to take a break for the time being. This type of yoga entails performing poses in a room that is heated to between 95 and 105 degrees, and exercising in such a hot environment is dangerous for a developing foetus. Consult your yoga instructor (as well as your doctor) to choose the best yoga style for you.
4. Swimming
Swimming is a low-impact workout that improves muscle tone while also providing excellent cardiovascular benefits. Swimming is especially beneficial for pregnant mothers because it makes you feel weightless and can help ease common early pregnancy symptoms like nausea and edoema.
5. Cycling on a treadmill
Indoor cycling is another safe, low-impact workout that can be done up to and including pregnancy if you've been spinning your wheels for at least six months. Just remember to drink plenty of water and take breaks if you become too winded or hot.
