Oh the joys of pregnancy and your time to relax, fill up on your favorite snacks, and pray that the morning sickness and swollen feet don’t prevent you from missing out on too much life over the next nine months. But if you’re thinking that being with child is an excuse to skip out on a regular health and fitness routine, it’s time to wake up and smell the baby powder.

According to the MayoClinic, for most pregnant women, at least 30 minutes of moderate exercise is recommended on most, if not all, days of the week — but even shorter or less frequent workouts can help you stay in shape and prepare for labor. Maintaining a regular fitness routine during pregnancy can also help prevent or ease dreadful back pain, fight fatigue, prevent excess weight gain (you know, the weight that’s hard to lose after you’ve given birth), reduce diseases, increase stamina and helps to lower the risk of postpartum depression.

Jennifer Cohen, best-selling author of “No Gym Required” created a trimester specific workout regimen, with an OBGYN for expecting moms. “Your workouts have got to adapt as you go through your pregnancy with specific areas of emphasis during each trimester,” says Cohen, who also advises to those who don’t currently workout should ask their OB/GYNs before embarking on a fitness routine.

Learn her top tips each trimester for staying on top of your health and safely staying in shape while expecting:

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