Joan's Safe Pregnancy Exercises in Austin, TX

Why should I do pregnancy exercises in Austin, TX?

Doing exercise during pregnancy is an excellent way to help you stay in shape and prepare your body for birth. It provides numerous benefits including improved mood, reduced risk of gestational diabetes, and easier labor. It also reduces your risk of high blood pressure when you’re pregnant. Yoga is especially helpful for labor preparation and swimming for reducing swelling and improving blood flow to the baby.

What pregnancy exercises are safe & effective? 

Following are some safe and effective pregnancy exercises you can do at home or while visiting the gym. It’s important to work out at least several days a week and get plenty of rest and recovery time in between. Try to target about 150 minutes of weekly exercise in total.

Cardio & strength pregnancy exercises in Austin, TX

First, be sure to include cardio pregnancy exercises in your routine like walking, swimming, biking, and jogging if comfortable. You should also add strength training to your workout with squats, lunges, bicep curls, and tricep extensions. If possible, do these outside in the morning before 2pm to reduce the chance of becoming overheated in the Austin climate. This will help you get the vitamin D your body needs. Lastly, don’t forget to hydrate with an extra liter of fluids before you begin to reduce cramps and dehydration.

Core pregnancy exercises & stretches

In addition, core exercises can help you prepare for delivery. Great examples of body core pregnancy exercises are pelvic tilts and rotations on a physioball. To maintain muscle tone as well as flexibility finish your workout with hamstring, calf, shoulder, and hip flexor stretches. I recommend Ladybird Physical Therapy in Austin, TX as a good resource for pregnancy exercise support. They can be found at https://www.ladybirdpt.com/pregnancy-education and offer free videos on their website.

Other pregnancy exercises

It’s also ok for you to do yoga, dance, and resistance band exercises during your pregnancy. One of the local prenatal yoga classes in Austin that I recommend is Kamala Devi Yoga. You can learn more about it at austinhomebirthmidwife.com.

What else do I need to know to be safe when I exercise during pregnancy?

We like to design safe, individualized pregnancy exercise routines for our clients. They always include a slow build up of activities and intensity to avoid injury. In addition, listen to your body and stop if you have pain, dizziness, or shortness of breath. It’s important to stay hydrated and wear comfortable and supportive clothing and shoes. Lastly, avoid exercises that involve high impact, excessive heat, or prolonged standing. If you’re able to take your pulse, make sure it does not exceed 140 bpm (beats per minute) during exercise.

What does a safe pregnancy exercise program in Austin, TX look like?

Your warm-up should be at least 5 minutes of light cardio such as walking or jogging. Strength training consists of 10-15 reps each of squats and bicep curls. For core exercises, plank for 30-60 seconds and then bird dog for 10-15 reps on each side. Stretching should cover your hamstrings, calves, and shoulders. Lastly, cool down with 5 minutes of walking. Remember, exercise during pregnancy should be enjoyable and beneficial. Also practice deep breaths and relaxation exercises. You should be able to carry on a conversation while exercising. If you have concerns or questions, don't hesitate to talk to your midwife.