Mummies, Let's Get Moving: Safe Workouts For Pregnancy Fitness

Expectant mummies, how are we getting along so far? If you've been following many of our articles and tips shared here on Motherhood Story, you're most definitely in good hands. Apart from eating all the recommended healthy foods and getting enough rest and sleep, we also need to get moving and stay active in our daily lives. It’s good for both mummy and baby! There are many safe workouts that can be done during pregnancy. Needless to say, we need to be cautious and find the right kind of pregnancy workouts. Have a go at it moderately and cut down on workouts, which are too vigorous, and we should be just fine. In fact, The American College of Obstetricians and Gynecologists promotes pregnancy workouts and confirms that it's perfectly safe to have regular physical activities if you're healthy and going through a normal pregnancy. So, put on your workout gears (you may even enjoy shopping for these!), show off that growing baby bump, and get some healthy dose of endorphins flowing! Why Working Out is Good for Mummies-To-Be It’s common to have physical discomforts while you’re pregnant, and even more so as the pregnancy progresses. In both my pregnancies, I constantly felt bloated, had heartburn, painful calf muscle cramps (especially in the middle of the night!), nagging backaches, and swelling feet. Boy, were they terribly uncomfortable! One of the ways to relieve or minimise those conditions is to exercise regularly. Back then, I wasn’t big on exercising even on my normal days. Trying to get myself moving while dealing with a rather difficult pregnancy was hard for me. On hindsight, I should have done so. I was mostly sedentary during my pregnancy, and it didn’t make things better. Lesson learned! Besides keeping us active and fit during pregnancy, this also helps us in the delivery room. A study has found that exercising may help to shorten the first stage of labour in some women. Let’s face it: The shorter our labour time, the better! The length of my labour of my first-born was 14 hours! Much has also been shared about how being physically active is beneficial in postpartum recovery. Exercising pre and postpartum certainly makes it easier to get back into shape after delivery. Whilst I didn’t do my workouts during pregnancy, I did keep to a simple postpartum workout routine. If you have no idea where to begin, here are some ideas to kick start your workouts. Safe Pre-natal and Post-natal Workouts Image Credit: babycenter.ca Swimming Swimming is one of the best form of exercises as it involves the whole body and builds endurance, muscle strength, and is good for the heart. Being submerged in water makes us feel lighter as it supports some of our weight. When we’re at a stage of being so heavily weighed down, especially in the third trimester, this could be a much welcomed and needed relief. Not everyone is a swimmer. I’m not a good swimmer myself. So for those who don’t swim, you can still benefit from some of these easy water workouts. Just spend 30 minutes doing some leg lifts, knee-ups, squats, and walking in the water. You can find more ideas of water workouts that suit you and do them at your own comfortable pace. Yoga and Pilates If you’re into yoga and pilates, go ahead and continue with your practice. However, you may want to check with your instructor and practise pre-natal yoga and pilates instead. The pre-natal sets are more suitable as exaggerated movements and poses should be avoided, especially during the second half of pregnancy. Yoga promotes relaxation and flexibility, reduces stress, and anxiety. Pilates helps to strengthen and lengthen muscles, improve postures, and strengthen core muscles. The accumulated benefits of both practices can well extend into the postpartum recovery period when practised regularly. Pelvic Floor Exercises The pelvic floor muscles come under vigorous strain during pregnancy and delivery, so the muscles will inevitably be weakened. Kegel exercises come highly recommended during and after pregnancy to strengthen the muscles. This was one of my favourites as it’s easy and quick to do. Nothing strenuous and can be done anytime. Whilst the exercise seems simple, you need to do them correctly, in order to benefit from them. So, read up or get the proper instructions to do the right technique here! This is especially useful as a postpartum workout to help with the recovery of the muscles so that we regain much of the optimum bodily functions as per our pre-pregnancy state. Walking Don’t overlook the act of walking as a form of exercise. Yes, it’s something we need to do every day and as simple as it is, it can do wonders. Walking helps to tone muscles, and it’s a great cardio workout. Of course, we need not overdo it. Just walk at a pace and time that you're comfortable with, listen to your body, and adjust your speed and intensity accordingly. In your postpartum days, you can even do walking with your baby in a stroller when the time is right for both of you. Time to show off that little bundle of joy, too! Besides, being outdoors to get some fresh air is also good for your little one. Tips on Minimising Injuries During Workouts Image Credit: The Star Learn Proper Techniques Learning the proper techniques of whatever workout we’re doing is important to help minimise the chances of us getting hurt and injured. If you’re working out under the guidance of an instructor, then it helps that you have someone looking out on whether you’re doing it properly. But most of us will likely be working out leisurely on our own. In this case, binge-watching qualified instructional videos would help. Warming Up and Cooling Down Warming up is a must before we start any exercise. I have to admit I forget to do this sometimes. But if you must know, it helps to prepare our body for physical activities by raising the body temperature and increasing blood flow to muscles. Doing warm-ups also helps to reduce the risks of injuries and lessens muscle soreness. Also, cooling down is necessary at the end of the workout. We only need to spend an extra 5 minutes to do this. During this time, the reduced speed and intensity of the workout gradually bring our body system back to its pre-exercise condition. Mummies, Consider Using Perozin® After A Good Workout! Perozin®️ is a product by Pharmaniaga®️ Berhad If you suffer from any muscle or joint pain from your workouts, gently massage the affected area or soak in a warm bath to help relieve the aches. And I recommend an alternative to ease the pain quickly is to apply a pain reliever. Make sure to use one that is pregnancy-safe and suitable, like Perozin®️. I know I am! Fun fact: The active ingredients that are found in Perozin®️ are all made from natural sources and do not contain harmful ingredients. Other than applying on sore muscles and joints, Perozin®️ also helps to relieve cramps. Luckily for you, mummies, Perozin®️ is now available on Motherhood.com.my for purchase so, grab yours now! What's more, there's a special promotion to boot with your purchase. Buy one Perozin®️ product, and get the second item at 50% OFF now! Curious to know more about Perozin®️? Visit their official website today to learn more. *Perozin®️ is a product by Pharmaniaga®️ Berhad. A Final Note on Pregnancy Fitness Low impact exercises for pregnant mummies are not only encouraged but recommended during pregnancy and post-delivery. If this is your first pregnancy and you’re in doubt, talk to your doctor about the do’s and don’ts. I’m sure your doctor’s advise is the best thing for you. What’s more important is to enjoy your time working out. Pick something that you like doing and keep your spirit and energy level up. As the saying goes: Happy mummy, happy baby! Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner. For more insightful stories and fun recipes, stay tuned to Motherhood Story!

Family Planning by

Family Fun By Sunway Malls

Motherhood Panel of Experts

More Stories

Every Mum’s Guide to Foetal Movement