While life may take a slower pace when you’re pregnant, it doesn’t mean should stop exercising altogether. In fact, the American College of Obstetrics & Gynecology encourages pregnant women to engage in at least 150 minutes of exercise every week. Doing so can provide a wide range of benefits, including decreased back pain, improved delivery, better sleep, and stress relief. While physical activity is recommended, you’ll still need to make a few adjustments to keep you and your baby safe. After you’ve obtained the go-ahead from your obstetrics and gynecology provider to exercise during your pregnancy, here are a few tips to exercise safely when you’re expecting.

5 Ways Pregnant Women Can Adjust and Enhance Their Fitness Routines

1. Wear Loose Clothing

Wearing tight, restrictive attire is not only uncomfortable, but it may also restrict circulation and cause overheating. To stay relaxed and avoid placing your body under any additional stress, only wear loose clothing that allows for easy movement.

2. Practice Low-Impact Activities

Although fitness is recommended during pregnancy, certain activities should be avoided. For example, the American Pregnancy Association discourages any activities that could subject the body to trauma, overheating, falling, and bouncing. Instead, it’s best to engage in fitness that is gentle and low-impact, such as prenatal yoga, swimming, water aerobics, stationary cycling, and walking.

3. Stay Hydrated

Keeping your body hydrated is already important during pregnancy, as water helps provide amniotic fluid, deliver nutrients to the fetus, and eliminate toxins from the body. Working out, however, increases perspiration, which in turn can cause your body to lose fluids faster. To prevent dehydration, be sure to drink ample amounts of water before, during, and after activity.

4. Invest in Good Shoes

As beneficial as walking is for pregnant women, the extra weight of the baby can place additional stress on their feet. Additionally, increased water retention during pregnancy often causes feet to swell and become uncomfortable. For this reason, it’s important to invest in a good pair of comfortable walking shoes that provide an acceptable amount of arch support.

5. Don’t Avoid Abdominals  

Pregnant women often tell their obstetrics and gynecology specialists that they’re afraid abdominal exercises may harm the baby, but that is a common myth. When practiced safely, most abdominal stretching and strengthening exercises can help reduce back pain and strengthen the pelvic floor for an easier delivery. Exercising your core ahead of delivery can also make it easier to bounce back from your baby weight.

Before beginning any fitness program during pregnancy, it’s critical to talk with a trusted obstetrics and gynecology team. Offering women’s health services in Howell County, MO, the specialists at Burton Creek Rural Clinic will help you determine how much and what types of fitness are best for your body and your baby. Beyond fitness recommendations, they will provide compassionate care at every stage of your pregnancy to make your experience as comfortable and healthy as possible. To learn more about what this medical clinic offers, visit their website. For appointments, call a friendly representative at (417) 256-2111.