Five Easy Ways to Stay Active When You Feel Big and Exhausted During Pregnancy.

Pregnancy is a time of immense change, both physically and emotionally. As your body grows and your energy levels fluctuate, it can sometimes feel like staying active is the last thing on your mind. The fatigue, combined with the increasing size of your belly, can make physical activity feel like an insurmountable task. However, staying active during pregnancy is crucial for your health and the health of your baby. Not only does it help with circulation, weight management, and overall fitness, but it can also improve your mood and help you manage the common discomforts of pregnancy. The good news is that staying active doesn’t have to involve intense workouts or long, exhausting exercise routines. Instead, there are simple and effective ways to keep moving that won’t leave you feeling drained. Below are five easy ways to stay active during pregnancy, even when you feel big and exhausted.

1. Take Advantage of Antenatal Yoga

Antenatal yoga is one of the best forms of exercise for expectant mothers, especially for those who feel tired or physically limited. This gentle form of exercise focuses on breathing, relaxation, and stretching, which can improve flexibility and strengthen muscles in preparation for labour. It’s perfect for women looking for a low-impact way to stay active while also managing pregnancy-related aches and pains. In addition to the physical benefits, pregnancy yoga provides mental and emotional support. It teaches you breathing techniques that can help with relaxation during pregnancy and prepare you for the birthing process. Many antenatal yoga classes also incorporate mindfulness, helping you stay calm and centred even when you’re feeling overwhelmed or exhausted. Plus, attending a local class or joining a virtual session can provide a sense of community and support, which can be a great mood booster. If you’re unable to attend a class, there are plenty of resources online that offer guided yoga for pregnancy sessions, allowing you to practice in the comfort of your home.

Benefits of Antenatal Yoga

• Improves flexibility: Yoga can help alleviate the physical discomforts of pregnancy, such as lower back pain and tight hips.
• Reduces stress: The breathing techniques used in antenatal yoga can help reduce anxiety and promote relaxation.
• Prepares for labour: Practising certain poses can strengthen muscles and improve circulation, which is helpful for the birthing process.

NHS Recommendations for Exercise During Pregnancy

The NHS recommends that pregnant women aim for at least 150 minutes of moderate-intensity aerobic activity every week. This can be broken down into manageable segments, such as 30 minutes a day, five times a week. Antenatal yoga can contribute significantly to this total, as it helps improve your cardiovascular fitness while being gentle on your joints.

2. Dance While Preparing Dinner

It might sound unconventional, but dancing while preparing dinner can be a fun and simple way to stay active without feeling like you’re working out. Whether you enjoy a bit of salsa, pop, or just moving to your favourite tunes, dancing is a great way to get your body moving and elevate your heart rate. Plus, it doesn’t require a lot of time or effort. You can easily incorporate dancing into your daily routine while cooking, cleaning, or even folding laundry. Put on your favourite playlist and move your body to the rhythm as you chop vegetables or stir your pots. The movements might not be intense, but they’ll keep your body engaged and help break up long periods of sitting or standing still.

Why Dancing is Great During Pregnancy

• Fun and stress-relieving: Dancing is enjoyable and can boost your mood, helping you cope with the emotional ups and downs of pregnancy.
• Low impact: Unless you’re jumping or spinning, dancing is generally a low-impact activity that won’t put strain on your joints.
• Flexible: You can dance whenever and wherever you feel like it, making it easy to fit into your day. Dancing also helps with circulation and can reduce swelling, a common concern for many expectant mothers. Just remember to listen to your body and avoid any moves that cause discomfort or strain.

3. Go for Short Walks

Sometimes, the simplest solution is the most effective. If you’re feeling tired or physically drained, going for a short walk can be a wonderful way to stay active without overexerting yourself. Whether you’re walking around the block or through a nearby park, walking is an excellent low-impact activity that can be done at your own pace. Walking helps maintain healthy blood circulation, reduce swelling, and improve overall fitness. If you’re feeling really tired, don’t worry about walking long distances. Even a 10- to 15-minute stroll can provide benefits. If you’re walking in a safe, outdoor environment, you’ll also get the added bonus of fresh air and a change of scenery, which can lift your mood.

Tips for Walking During Pregnancy

• Wear comfortable shoes with good support to avoid any unnecessary strain on your feet and back.
• Stay hydrated, especially if you’re walking outside during warmer weather.
• Walk at a pace that feels comfortable to you – there’s no need to rush.

4. Incorporate Light Strength Training

While you may feel like you’re too tired for an intense workout, light strength training can be an excellent way to stay active and maintain muscle tone during pregnancy. Using small dumbbells or resistance bands, you can perform simple exercises like bicep curls, squats, and shoulder presses. These exercises can be done at home, in front of the TV, or even while your partner or family members are around. Strength training can help you maintain muscle mass, which is particularly important as your body goes through the physical changes of pregnancy. Additionally, strengthening key muscle groups can help support your growing belly, reduce back pain, and improve your posture.

Recommended Strength Training Exercises During Pregnancy

• Squats: Stand with your feet shoulder-width apart and lower yourself down as if sitting in a chair. This works your legs, glutes, and core.
• Arm curls: Using light weights or resistance bands, do slow and controlled bicep curls to tone your arms.
• Pelvic tilts: These can help alleviate lower back pain and strengthen your pelvic muscles in preparation for birth. You can incorporate prenatal care tips into your routine to ensure that your strength training is safe and effective. Be sure to use proper form and consult with your antenatal care provider if you’re unsure which exercises are appropriate for your specific pregnancy.

5. Try Relaxing Antenatal Massage

While it may not be an intense workout, antenatal massage can be a soothing and beneficial way to stay active in a more gentle manner. Prenatal massage helps relax tense muscles, reduce swelling, and alleviate discomfort caused by pregnancy. It also promotes blood circulation, which is essential for overall health during pregnancy. If you’re feeling big and exhausted, an antenatal massage can offer physical relief while simultaneously giving you a mental boost. Many pregnancy massage benefits include reducing anxiety and improving sleep, making it a great option for days when you need a bit of extra relaxation.

Benefits of Antenatal Massage

• Alleviates back pain: A skilled massage therapist can target areas that are commonly tight during pregnancy, such as the lower back and hips.
• Reduces swelling: By improving circulation, massage can help reduce swelling in the legs and feet.
• Relieves stress: Massage promotes relaxation and reduces levels of the stress hormone cortisol, helping you unwind. If you’re unable to visit a professional, consider using a pregnancy-safe foam roller or a massage ball to target areas of tension at home.

Conclusion

Staying active during pregnancy doesn’t have to mean intense workouts or pushing yourself beyond your limits. There are plenty of ways to stay active without overexerting yourself, from antenatal yoga to simply dancing while preparing dinner. It’s important to listen to your body, find activities you enjoy, and gradually increase your activity level as your pregnancy progresses. By following the NHS recommendations for physical activity and staying consistent with light, manageable exercises, you can enjoy the benefits of antenatal fitness without feeling exhausted or overwhelmed. Remember that antenatal support and prenatal care are crucial during this time, so always consult with your healthcare provider if you’re unsure about any form of exercise.