Congratulations! Now that you are well on your way to becoming a mum for the first time – or a mum once again – you are probably looking to make it through this journey as comfortably as possible. This means taking care of your health, eating well and getting enough rest. The process is also a demanding one. After all, baking a bun in the oven can take a lot even from the fittest of mums.
Exercising during pregnancy can help improve both your physical and emotional wellbeing. According to one study, expectant mothers who worked out just once or twice a week were less likely to report symptoms of depression. When we keep in mind that pregnancy involves significant changes in our hormones – which can affect our mood and mental wellbeing – this is a helpful insight.
There are many pregnancy workout routines which are safe to do, but moderation is just as important. Here, we will share easy workout ideas for each trimester.
In the first few weeks and months of pregnancy, your body is still adjusting to the elevated hormones. Therefore, it is common to feel sleepier or more lethargic than usual during this period. Light and low-impact workouts will be just what you need during this time. Even taking the time to do side stretches while seated will help elevate your mood while keeping your body relaxed. These activities will also help you feel less tired.
During the first trimester, it is also a good idea to buy a few comfortable sports bras to accommodate your increasing breast size. You may also find yourself sweating more, so choosing the right activewear will keep you feeling light and airy – especially in humid Singapore. Yoga wear such as tank tops and leggings can also provide you some much-needed support for your growing belly.
As you enter the second trimester, you may find yourself feeling much better. For most pregnant women, the second trimester is the most physically enjoyable as morning sickness, breast tenderness and extreme tiredness all start to wane.
With your newfound energy, you can try something a little more complex. Consider heading down to the gym and finding a comfortable pace on the treadmill or stationary bike. You can also get some strength training in by doing wall push-ups or lifting light weights. A stability ball is a great piece of equipment for engaging your core muscles, too.
With your doctor’s permission, this may also be a good time to start prenatal yoga. If you were already practising yoga regularly pre-pregnancy, you might find it a relief to return to the mat – though certain poses are now completely off-limits. Some of the benefits of prenatal yoga include decreased stress and anxiety, reduced backaches, and stronger and more flexible muscles that could aid you during delivery.
Now that your baby is larger, you may also wish to consider swapping your usual workout attire for maternity or even plus size activewear to keep yourself comfortable during your workouts. Avoid overexerting yourself and go slow at each station or yoga sequence. If in doubt, look for a gym or yoga studio that caters to pregnant women in Singapore.
As you make it to the third trimester, you may start to feel more uncomfortable. During this time, your body is starting to prepare for the pregnancy home stretch. You may want to opt for workouts which can help you strengthen your core and stamina. These will aid you during childbirth.
Swimming is a good plan as it reduces the pressure on your joints, so you can focus on your movement. At the same time, you can also perform Kegel exercises – where you squeeze and relax your pelvic muscles. Over time, the repetitive Kegel motions will strengthen your pelvic floor.
Let Anya Active Support Your Pregnancy Workouts
As your pregnancy progresses, you may need to modify your workouts to accommodate the various changes in your body. Remember that you are always in total control of the exercises, so listen to your body. As with most things related to pregnancy, you should also seek the advice of your ob-gyn before embarking on any workout routine. Remember to hydrate and rest when you need to, and stop if you feel that something is not right.
At Anya Active, we offer a wide range of activewear for women in Singapore. Pregnant women will find the Everywear Leggings (High Rise) suitable for their needs. With sizes available up to 2XL, these leggings are constructed from our softest and stretchiest fabric so you will never feel constricted in any way. The high waisted design of these gym leggings also provides support for your growing belly, or for women of all sizes.