Postpartum and Pregnancy Workouts
This Post May Contain Affiliate Links. Please Read Our Disclosure Policy.
I think we can all agree that it’s harder to take care of our families if mom isn’t taking care of herself, whether it be during pregnancy or postpartum, and the same goes for all adults. I’m sharing some ideas for postpartum and pregnancy workouts today that will help with getting in some physical activity weekly and improving overall health.
Last month I shared about the importance and benefits of exercise during pregnancy and postpartum, and today I’m going to share some specific activities that prenatal or postnatal women can be doing. Of course, with the approval of a heath care provider.
This post is sponsored by the U.S. Department of Health & Human Services; however, all opinions are my own.
Move Your Way: Postpartum and Pregnancy Workouts
Getting regular physical activity comes with a whole lot of health benefits, including boosting mood and improving sleep, reducing stress and improving focus, lowering risk of heart disease and some cancers, and keeping diabetes and high blood pressure under control.
As I mentioned in my previous post, it’s important to get at least 150 minutes of physical activity a week. This can include moderate to intense aerobic activity and muscle strengthening activities. It is both safe and healthy to be active during and after pregnancy, making it less likely to develop health issues like postpartum depression, gestational diabetes, and preeclampsia.
If you are just getting started, make a goal to go on a brisk walk for 5 minutes a day, then increase as your stamina improves. The Move Your Way campaign has provided an intuitive activity planner that helps create a plan that is catered to personal needs and activity level.
Aerobic Activities:
Go for a swim or bike ride
Walk around the neighborhood, a public track or park, or inside your home when the weather’s bad.
Play a sport with friends — consider pickleball or tennis (I’m starting tennis lessons next month and can’t wait to learn the sport!)
Tip to know whether you are getting in moderate or vigorous activity, try the talking test:
If you can still have a conversation easily, but couldn’t sing a song, it’s moderate-intensity activity.
If you have to take a breath between saying a few words, it’s vigorous-intensity activity.
Muscle – Strengthening Activities
Do squats, lunges, or arm circles
Carry groceries
Lift weights — or fill a plastic bottle with water and use that as your weight
Get a set of weights and a yoga mat to keep at home. Birthing balls and resistance bands are also helpful.
Aim for at least 2 days a week of muscle-strengthening activity
As you get to the end of your last term, you can also use exercises to induce labor. With my last baby, who was a little more stubborn than my others, I walked briskly around my neighborhood every night the days right before I went into labor.
Also, did you know that prenatal physical activity can actually make labor shorter and recovery faster? Be sure to visit with your doctor about it.
In fact, checkups are a great time to talk about your postpartum and pregnancy workouts. Ask what activities your doctor would recommend. Be sure to ask if there any activities to avoid, and what to do or how to modify if physical activity feels uncomfortable.
The Move Your Way® campaign offers free tools and resources to help you get active during and after pregnancy. Make a plan to get active this week and learn more about physical activity: https://health.gov/moveyourway#during-after-pregnancy
I hope these tips for your postpartum and pregnancy workouts are helpful to keeping you active and feeling great. Thanks so much for stopping by today! For more inspiration, follow me on Instagram, Pinterest, LIKEtoKNOW.it, Facebook, and Twitter. Here is a pin to save this for later!
