Pregnancy is a beautiful journey, and staying active during this time can contribute significantly to the well-being of both you and your baby, especially if you’re in Calgary. In this guide written by our pelvic floor therapist, we’ll explore the top five recommended exercises for a healthy pregnancy tailored to the Calgary area. As a physiotherapist in Calgary, I’ll provide expert recommendations and insights to help you make the most of your prenatal fitness routine.
The Top Five Recommended Exercises During Pregnancy in Calgary
Swimming:
- Dive into a gentle and effective exercise with swimming. The buoyancy of the water supports the extra weight of pregnancy, relieving back pain. Swimming enhances cardiovascular fitness, strengthens muscles, and improves balance and flexibility. It’s a perfect low-impact option for expectant mothers in Calgary.
Pelvic Floor Exercises:
- Strengthening your pelvic muscles is crucial to reduce the risk of incontinence after pregnancy. Kegel exercises are a great starting point. These exercises, when done correctly, can help you maintain better bladder control.
Some exercises are really advanced and can be quite tricky to perform correctly on your own. If you to work with our pelvic floor physiotherapist in Calgary, Click below to book an appointment.
Walking:
- Taking a walk is a simple yet highly beneficial form of low-impact exercise, and it’s perfect for enjoying the beautiful outdoors in Calgary. It strengthens your heart and legs while providing a great opportunity to enjoy Calgary’s scenic beauty. Aim for at least 30 minutes of daily walking to reap maximum benefits.
Yoga:
- Prenatal yoga is a fantastic way to reduce stress, boost energy levels, and enhance posture, all while connecting with other moms-to-be in the Calgary area. Additionally, it helps strengthen abdominal muscles, which are vital during labor. Look for specialized prenatal yoga classes in Calgary to ensure safety and tailored guidance.
Strength Training:
- Maintaining strength during pregnancy is essential, especially in Calgary’s varying weather conditions. Strength training exercises can help reduce fatigue and prepare your body for labor. However, during the second and third trimesters, avoid exercises that involve lying flat on your back to ensure proper blood circulation, even in Calgary’s unique climate.
Now, let’s delve deeper into two of these recommended exercises with expert guidance tailored for Calgary:
Glute Bridge
The Glute Bridge exercise engages your glutes and hamstrings, offering a powerful lower body workout, which can be particularly useful in Calgary’s active community.
Instructions: Lie flat on your back with your feet flat on the ground, shoulder-width apart, and your legs bent at a 90-degree angle. Drive your heels into the ground and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other. Hold this position for two seconds, then reverse the motion, slowly lowering your body back to the starting position.
Physical Therapist Recommendation: Aim for 5 sets of 10 repetitions for optimal results, even in Calgary’s ever-changing weather.
Reverse Lunge
The Reverse Lunge exercise targets your glutes, hamstrings, and quads. It’s a great way to build lower body strength, especially if you plan to stay active in Calgary.
Instructions: Start by standing with your feet hip-width apart. Step backward with your left foot and slowly lower your body toward the ground. Keep your back straight and ensure your knee stays behind your toes. As you get more comfortable you can lift your arms to the sky. Pause, then push yourself back to the starting position. Repeat the exercise with your right leg.
Physical Therapist Recommendation: Perform 4 sets of 15 repetitions to strengthen your lower body effectively, even in Calgary’s diverse terrain.
Squat
A powerful lower body compound exercise that will help you get stronger. It targets your glutes, quads, and hamstrings.
Instructions: For the Squat, you will need to stand with your feet hip-width apart and hold a weight in each hand at your sides. Bend at your hips and knees and lower yourself until your thighs are parallel to the ground. Reverse the motion and return to standing.
Physical Therapist recommendation: 5 sets of 8 repetitions
Exercising Safely During Pregnancy in Calgary
While exercise is beneficial for pregnant women in Calgary, safety should always come first. Here are some essential considerations for Calgary moms-to-be:
- Medical Clearance: Before starting any exercise routine during pregnancy in Calgary, it’s crucial to obtain medical clearance from your doctor. This ensures that the activities are safe for both you and your baby, even in Calgary’s unique climate.
- Listen to Your Body: Always pay attention to your body’s signals. Avoid exercises that cause discomfort or pain, and never push yourself too hard, especially with Calgary’s varying weather conditions.
- Stay Hydrated: Maintaining proper hydration levels is vital when exercising during pregnancy in Calgary’s climate. Drink water regularly to stay hydrated and support your body, especially when dealing with Calgary’s dry air.
Exercises to Avoid During Pregnancy in Calgary
Certain exercises should be avoided during pregnancy in Calgary to ensure both your safety and your baby’s well-being. Steer clear of activities that involve sudden or jerky movements, place excessive strain on your joints or muscles, or cause breathlessness. Contact sports, football, and basketball should also be off-limits, even in Calgary’s active sports scene. Instead, opt for low-impact exercises that focus on strength and flexibility to promote a healthy pregnancy in Calgary.
In conclusion, exercising during pregnancy offers a multitude of benefits, including increased energy levels, reduced fatigue, improved posture, and strengthened muscles for labor. By following these recommendations and guidelines tailored for Calgary’s unique conditions, you can embark on a safe and beneficial fitness journey during this special time in your life.
