Staying in shape during the summer is typically an easy feat. With all of the outdoor exercise options, it’s fun to be active in the summertime. That should not change because you’re pregnant! In fact, moderate exercise throughout pregnancy will help you maintain a healthy weight as well as reduce your risk of gestational diabetes. Michael Tahery, a board-certified obstetrician-gynecologist and urogynecologist with L.A. Women’s Health and Fitness told U.S. Masters Swimming: “Pregnancy is a healthy condition. It’s not a sickness or an illness. Women can do whatever they want—if they want to do Pilates or hike or swim, they can do that.”
It’s always best to consult with your doctor before playing any sport during pregnancy, especially a new sport. Also, you will want to listen to your body while engaging in any physical activity during pregnancy. If something doesn’t feel right or you begin to feel off, it’s best to take a break. When done with caution and not in extreme heat, here are some of our picks for the best prenatal summer exercises you can do this season.
Lap it up
Swimming during pregnancy is one of the top recommended exercises when you’re expecting. Getting your exercise in the water–whether that means swimming labs or water aerobics–puts less stress on ligaments in joints, thanks to the gentle resistance of the water. Swimming, which is a low-impact exercise, can also improve blood circulation–a huge help for those everyday pregnancy ailments like swollen limbs and leg cramps. Swimming while pregnant can also boost your mood, reduce stress, and help improve sleep quality–all amazing benefits! One thing to keep in mind is that chlorinated pools that are maintained are the preferred body of water for swimming if you’re pregnant. Lakes, rivers and oceans are considered “untreated open water” and potentially carry bacteria that could harm the fetus. You will also want to stay away from hot tubs as the higher temperatures are not recommended during pregnancy.
Say ohm
Yogis rejoice! Prenatal yoga classes are among the best ways to stay in shape–mind and body–during pregnancy. Not only does yoga boost your mood and help decrease depression and anxiety, this ancient practice can lead to overall improvement of quality of life during pregnancy. And good news–according to a Harvard Medical School study, some yoga poses thought to be dangerous during pregnancy are actually safer than once thought. It’s important to speak to your healthcare provider before embarking on a yoga regimen. Always make sure to ask your yoga teacher for pregnancy-friendly modifications as well. If you are too hot to leave the house, you can always do a yoga streaming class. There are many online options for prenatal yoga classes, which can be safely done in the air conditioning!
Net gains: Playing pickleball while pregnant
Pickleball is the fastest growing sport in the country. And it’s no wonder why. A paddle ball sport that is a hybrid between ping pong, tennis and badminton, it’s easy to see why pickleball during pregnancy would be a fun way to socialize and get some exercise. Pickleball can be a great option during pregnancy, however there are some key things to keep in mind.
- Take the competition piece down a notch. When you’re pregnant, it’s best to avoid tournaments or competitive matches when playing pickleball. If you’re in competition mode, it’s easy to get caught up in the game and overlook any messages your body is telling you to slow down.
- Play doubles, not singles. By teaming up with a pickleball partner during pregnancy, you’ll be taking breaks during the game and not covering the whole court. Plus, playing doubles gives you built in time for chatting.
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Stay hydrated! An important part of any summer fitness plan during pregnancy is staying hydrated. Make sure to bring a bottle of water with you at all times. Stock up on Gatorade or other electrolyte filled beverages. You can purchase the powder packs to toss in your purse to add to a bottle of water.
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Wear proper footwear to make sure you won't twist an ankle. Thanks to pregnancy hormones, joints and ligaments are more relaxed and mobile, making them more susceptible to injury.
Get your steps in
When in doubt, walking continues to be one of the best ways to get exercise during pregnancy. Walking, like swimming, is a low-impact exercise that has numerous benefits. Taking regular 30-minute walks during pregnancy will help you stay in shape, relieve constipation, help you sleep and so much more. Taking walks with friends is the ultimate way to get a healthy boost of socializing.
Safe biking
While bike-riding is generally not advised during pregnancy, you can still get your spin fix in with stationary biking. With real bike-riding, you are at risk of falling or injury. Stationary bike riding while pregnant offers a low-impact way to enjoy bike riding. The proper bike shoes and a belly support band are two accessories you’ll want to invest in for stationary bike riding. Take breaks if you’re feeling winded and drink plenty of water while riding.
Why exercise is so important during pregnancy
Whether you choose downward dog or pickleball, the American College of Obstetricians and Gynecologists recommends all pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. They go on to say that “aerobic activity is one in which you move large muscles of the body in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.”
By continuing a regular exercise program during pregnancy, you are setting yourself up for a healthy labor and delivery as well as a healthy baby. By setting the tone now with exercise, you will be more successful maintaining a healthy weight and happier outlook after you give birth.
