Staying healthy and active was a top priority for me during my pregnancy. One of my favourite activities for the last 10+ years has been attending fitness classes- the likes of Barry’s Bootcamp, F45, Bodypump – you name it, I loved it. And still do – but I shifted my mentality towards staying fit and healthy during my entire pregnancy, rather than focusing on just the fitness aspect of working out.
Because I had been very active before, I followed guidance that I was able to stay equally as active during my entire pregnancy. Picking up a new workout routine when you become pregnant is not advised, so be extremely mindful of how you approach staying fit and healthy throughout your entire pregnancy.
These are the 3 best ways I recommend staying active and fit throughout your pregnancy:
1. Walking
Don’t underestimate this one! An entirely free and low impact option that anyone can do! Walking is a great way to stay active and fit throughout your entire pregnancy. I did not appreciate the benefits of walking until recently. Walking is really good for you!! Just because you might not be breaking a sweat, you are still being active. I primarily walked throughout the entire first trimester and did little of anything else mainly because I was the most comfortable not jumping around during this time.
Set yourself a goal of how far you will walk and how often. This will keep you committed and accountable. Walking is a great way to get steps in, break up the day and get some fresh air.
A good goal would be to walk 3-5km, per day, 6 days a week (only if you feel comfortable) for as long as you can.
As you enter the third trimester, it is normal to begin to feel slightly winded while walking up stairs or just during general daily activities. This is because as your belly expands, pressure is being put on your respiratory system to accommodate for your growing baby. Walking is still a fantastic way to stay active right up until you deliver, however, cutting back your time and distance may be smart. Only go as far as you can as you start to near the end.
2. Ankle Weights & Resistance Bands
Two tiny and very reasonably priced pieces of gym equipment that can fit in any home and can amp up the intensity of any workout: ankle weights and bands. This is another super simple way to stay active and fit throughout your entire pregnancy.
Look for adjustable ankle weights where you can adjust the weight by removing or adding small weighted bags. Ensure you read product details carefully and find the correct weight for you per ankle – not per set of ankle weights.
Hot tip: ankle weights can double as hand weights as well. They are extremely multi purpose.
Be mindful of how heavy you choose – my choice was 5lbs per ankle, however, I removed 2 of the weighted bags to make the ankle weights 3lbs and used the other 2lbs as hand weights.
Resistance bands – also known as booty bands – are another fantastic way to stay fit and active throughout your entire pregnancy and you can take these anywhere with you. They can work your arms, legs, glutes – name it they can do it. Look for a set of bands that come in a variety of resistances. This way you can start with a lower resistance and work your way up.
To use ankle weights and bands safely during my pregnancy, I stuck to prenatal workouts from the Tone it Up girls and FIT by Laurie on their youtube channels and added the weights to increase intensity.
Not sure how to use the ankle weights or bands? Check out these free, pregnancy-safe workouts from the Tone it Up Girls and FIT by Laurie.
3. Barre Blend Pre & Post Natal
My most recommended way to stay active and fit throughout your entire pregnancy – while staying entirely safe, as well. Beachbody has been around for years – think VHS years! You can now access their library of hundreds of workouts onDemand through a monthly or annual paid BeachBody membership.
I came across this workout program by total fluke. I was actively using the onDemand service during lockdown, doing loads of high intensity classes. When I was ready to end my membership because it no longer suited my fitness needs while pregnant, I came across this brand new addition to the program offering – Barre Blend Pre & Post Natal.
Why I love Barre Blend Pre & Post Natal:
- The workouts are designed specific to each trimester. As your body changes and the baby grows, you must adapt to these changes, including how you move your body. The instructor has specifically designed the program to cater to each changing need by the trimester.
- You can increase or decrease the intensity on your own. Those ankle weights you own? Those are a great way to slightly up the intensity on some of the classes when you are feeling like it. When you’re having a bit of an off day, you can decrease the intensity by taking it slow and going for an entirely low impact option.
- 30 minutes and you are done. What more could you ask for?!
You can try the prenatal program through Beachbody’s On Demand 14-day free trial and test out the program first before needing to fully commit to a membership.
Have other great workout tips or programs you followed during pregnancy? I’d love to hear about them!
OTHER POSTS YOU MAY FIND HELPFUL WHILE PREGNANT:
The Ultimate Healthy Juicing Recipe for Pregnancy and Everyday
Maternity Style: Essentials for a Winter Pregnancy
4 Simple Tools to Track Your Pregnancy
How to DIY Maternity Photoshoot At Home