Exercise can play an essential role in preparing your body for pregnancy. Not only can it help you maintain a healthy weight, but it can also boost your overall health and increase your chances of conceiving. Here are some exercises to consider as you prepare for pregnancy:
- Cardiovascular exercise: Cardiovascular exercise is great for improving your heart health and boosting your endurance. Walking, jogging, cycling, swimming, and dancing are all excellent choices. Aim for at least 30 minutes of moderate-intensity cardio exercise on most days of the week.
- Strength training: Strength training can help build and tone your muscles, which is important for supporting the added weight of pregnancy. Focus on exercises that work your legs, back, and core, such as squats, lunges, planks, and back extensions. Try to do strength training exercises at least two to three times per week.
- Pelvic floor exercises: Pelvic floor exercises are critical for preparing your body for labor and delivery. These exercises can help strengthen the muscles that support your uterus, bladder, and rectum. Try doing Kegel exercises, which involve squeezing and releasing your pelvic floor muscles, for a few minutes each day.
- Yoga: Yoga can be a gentle and relaxing way to stay active during pregnancy preparation. It can help improve your flexibility, balance, and mental wellbeing. Look for prenatal yoga classes or videos that are designed specifically for women who are preparing for pregnancy.
Before starting any exercise program, it’s essential to talk to your healthcare provider to ensure that you’re healthy enough for physical activity. They can also provide specific recommendations based on your individual needs and medical history.