Pregnancy Safe Exercises

Yoga while pregnant //

Guest Nutritionist Post by Casey Simmons {Bio Below}:

“Hi Ladies! I know we all wish we could look as healthy and beautiful as the Fashionable Hostess with her adorable belly so I’m going to share the most pregnancy safe exercises with you to help you get that fabulous glow she gives off so well!

Maybe you’re used to being active, maybe you’re not, but when those extra baby pounds are showing, you want to make sure to keep yourself and that bundle of joy in there as healthy as possible. Not only will exercise help you lose those pounds quicker post-pregnancy, but it will boost your mood, improve your sleep, and reduce the pregnancy aches and pains. By strengthening muscles and building your endurance it will also make childbirth easier. The ideal workout gets your heart pumping, keeps you feeling limber and loose, manages weight gain, and prepares your muscles without causing too much physical stress or strain for you or the baby. All you need is 30 minutes of exercise a day to keep your heart and the little one’s heart healthy!

Here are some great exercises to do throughout pregnancy:

  1. Walking – Walking is safe for your body and easy on your knees. A brisk walk on the treadmill or outside enjoying the weather in the park is wonderful.
  2. Swimming – Swimming is one of the safest exercises for pregnancy as it keeps your body toned without adding weights or stress. It is also great for raising your heart rate without causing overheating.
  3. Dancing (who doesn’t love a little Zumba)! – Dancing is great; just avoid too much jumping, leaping, or spinning.
  4. Cycling – Cycling is a good option because the bike supports your weight, so there is less stress on your body and less chance of falling until you grow to a larger size. When your belly is at it’s larger size, be more cautious as it can put some stress on your body.
  5. Stair climbers – Stair climbers are great for you and your baby. Side rails provide balance support and stepping is a great way to keep your heart rate up.
  6. Yoga – Yoga maintains muscle tone without impacting your joints. Be sure to not lay flat on your back for extended periods of time and don’t overstretch as it can cause muscle damage and increase pregnancy aches and pains. Stretch just enough so your body feels warmed up and ready to get going.
  7. Weights – Weight training is completely fine while pregnant but be sure to do lighter weight and don’t strain yourself.
  8. Last but not least…Kegels! Strengthening these muscles during pregnancy can help you develop control of your muscles during labor and delivery. They will also help with bladder control and minimize hemorrhoids. Best thing is, they can be done anywhere and no one knows you’re doing them! So start doing those kegels ladies! 🙂

Exercise tips:

  • Before and after exercise AND every 20 minutes of exercise drink 8 ounces of water to stay hydrated.
  • If you feel yourself too tired to carry on a conversation while working out, then you are done for the day; stop exercising as soon as you start to feel worn out, don’t push yourself.
  • Keep your heart rate around 140 beats per minute, breathe deeply, and wear loose-fitting breathable clothes.
  • Keep up the hard work because that bundle of joy will be here before you know it. Your child will need you strong and healthy to give you a boost with those upcoming long nights!”

Meet Casey Simmons:

My name is Casey Simmons; I am a Certified Nutrition Specialist and total gym rat! I grew up with a trainer helping keep me at my prime as I played sports and competed in tennis at a national level. Ever since I finished playing tennis for Florida State University, I have taken it upon myself to keep up that active, healthy lifestyle. Shortly after tennis came to an end, I got certified in nutrition. I currently teach first grade in Tampa, FL and am trying to rub off my healthy habits on the little ones as well.

I continue to love and learn more and more each day about all types of healthy living and I am so thrilled to be featured on The Fashionable Hostess’ fabulous blog. I hope you enjoy the advice that I share with you and please feel free to contact the FH with any topics you want to learn more about and she can pass on the suggestions. Don’t be shy because I can talk forever about all of the knowledge I have gained over the years!

For more articles by Casey, check out the Fashionable Hostess Get Fit Section!

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