Pregnancy can often be physically challenging, from experiencing extreme fatigue to breathlessness and back pain. However, experts suggest that preparing your body before getting pregnant, much like training for an athletic event, can benefit a pregnant body. By engaging in exercises that specifically cater to pregnancy, you can build a strong foundation that will lead to a more comfortable and energetic pregnancy, labor, delivery, and postpartum experience. Regular exercise before pregnancy also allows you to continue at a similar pace while pregnant.
Starting exercise before pregnancy, whether it’s six months or six years beforehand, provides more benefits compared to starting during pregnancy. It is harder to establish a routine during the first trimester when feeling unwell. Being healthy before pregnancy helps mitigate complications that can arise during pregnancy, as pregnancy is like a stress test on the body.
Before starting a pregnancy exercise regimen, it is important to treat any existing injuries or musculoskeletal issues. Treating these issues in advance can help prevent worsening symptoms during pregnancy. Additionally, finding a cardio workout that you enjoy and can do regularly creates a strong foundation for pregnancy. Aerobic activities such as walking, running, swimming, biking, and dancing are all excellent options. Aim for approximately 150 minutes of moderate activity per week.
Pregnancy also puts strain on the pelvic floor muscles, which are important for core strength and maintaining organ placement. Strengthening and learning how to engage and relax these muscles before pregnancy helps manage challenges during pregnancy. Consulting a pelvic floor physical therapist or trying basic pelvic floor exercises can be helpful.
Full-body strength training is recommended before pregnancy, with specific attention given to muscle groups that will be most affected. Strengthening core muscles, particularly the deep transverse abdominal muscles, is important for supporting a growing uterus and preventing lower back pain. Planks, side planks, and pointers are effective exercises for strengthening the core. Balancing strength training with flexibility exercises, such as yoga and Pilates, can help improve elasticity in the abdomen.
The lower body muscles, including glutes and legs, bear extra weight during and after pregnancy. Squats, bridges, and deadlifts can help strengthen these muscles. The upper back muscles also need attention to counteract the impact of a growing belly and breastfeeding. Rowing movements and exercises that promote shoulder blade engagement can develop upper back and shoulder strength.
Overall, preparing the body through exercise before pregnancy can lead to a more manageable and comfortable experience during pregnancy, labor, delivery, and postpartum. Treating injuries beforehand, engaging in cardio workouts, strengthening the pelvic floor and core muscles, and focusing on key muscle groups can contribute to a stronger and healthier pregnancy journey.