Working out and exercising can do wonders for your health. Getting too much exercise and working out too hard can also do a number on your health, especially if you are planning on becoming pregnant in the near future. Too much exercise can prevent ovulation or cause you to skip your period. You should still strive to workout, though. Just keep the workouts moderately tame, and don’t start training for a triathlon.
Choose a lower impact yoga routine in the weeks and months before you become pregnant. You should avoid intense yoga sessions, such as advanced Vinyasa flow classes or Bikram classes, in which you do the poses in a 105-degree F room. Working out in a hot room can be dangerous for anyone, as the risk of dehydration and overheating is always there. It can be especially risky for you as you try to conceive, since heat can have harmful effects on the egg and sperm. You may want to consider a prenatal yoga workout or class, even before you are pregnant.
If you love to run, you can continue to do so as you attempt to become pregnant. You should decrease the intensity of each run and maybe slow your pace to a jog, so that you do not over strain your body. Cut down the length of your runs as well, and don’t try to best your time in the pre-pregnancy phase. Make sure you get enough water during and after your runs as well.
Spinning or Stationary Bicycling
While bicycling is a low-impact activity, it has some risks, mainly falling. If you love to ride your bike, consider switching to a stationary bike in the month or so before you become pregnant and into your pregnancy to cut down on your risk of injury. You may also want to try a spinning class. Don’t overexert yourself on the bike, though. A challenging ride is a good thing, but a ride that leaves you struggling for air is too much.
While at one time abdominal and core exercises were considered risky during and pre-pregnancy, they are now thought to be beneficial. Pilates will work your abdominal muscles as well as your pelvic floor, which will need all the strength it can muster when it’s time to deliver the baby. The workout will also help keep your back and spine strong, which will keep your posture straight and aligned after birth. If you start Pilates before you become pregnant, be careful continuing it into pregnancy. Exercises performed while lying on your back can present harm to the fetus. You may want to sign up for a prenatal Pilates course.
You can continue to strength train while trying to become pregnant, but you should tone down your workouts so that your menstrual cycle doesn’t become irregular. Try lifting lighter weights for longer lengths of time. You may also want to switch from lifting weights to using a resistance band system, which is as effective for strength training and less likely to strain your body.