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Safe Prenatal Exercise Choices in the Summer

Safe Prenatal Exercise Choices in the Summer

Exercise is an important part of any healthy lifestyle. And staying active when you’re pregnant is one of the best ways to take care of yourself and your growing baby.

However, exercising in the hot summer months requires extra precautions to ensure you stay safe and comfortable. At OB-GYN Associates of Marietta, we specialize in comprehensive prenatal care — and that includes teaching you how to care for yourself during pregnancy.

In this blog, we’re exploring safe prenatal exercise choices for the summer season to help you stay fit, cool, and healthy throughout your pregnancy journey.

How to stay active in the summer when you’re pregnant

Regular exercise offers many benefits for moms-to-be, from better overall fitness to a lower risk of complications. But when it comes to exercising in the summer, there’s a lot to take into consideration.

Hot weather means an increased risk of overheating and dehydration, so it’s important to choose safe activities and listen to your body. At OB-GYN Associates of Marietta, some of our favorite summertime activities for pregnant women are:

Swimming or water aerobics

Swimming and water aerobics are excellent options for prenatal exercise during the summer. Water creates a buoyant environment that reduces strain on your joints and minimizes your risk of injury.

Plus, the water's natural cooling effect helps prevent overheating (although it’s still important to stay hydrated). Whether it's a leisurely swim or an organized class, these activities offer a full-body workout while keeping you cool and comfortable.

Walking or jogging

Walking and jogging are popular low-impact exercises for pregnant women, and you can adapt your habit for the summer heat. Opt for early mornings or late evenings when temperatures are cooler, and choose shaded paths whenever possible.

Remember to wear loose-fitting, breathable clothing and supportive shoes. Bring a water bottle to stay hydrated. Listen to your body, and always slow down or take breaks when needed.

Stationary cycling

Stationary cycling, either on an exercise bike on your own or in indoor cycling classes, is a low-impact cardiovascular workout without the risk of balance issues or joint strain. It’s perfect for summer, because it allows you to stay in a cool, air-conditioned environment.

Remember to adjust the seat and handlebars to a comfortable position that supports your growing belly. Stay hydrated, control the intensity of your workout, and take breaks as needed to prevent overheating.

Prenatal yoga

Prenatal yoga is a great choice for expectant mothers, no matter the time of year. In the summer, practice indoors or in shaded outdoor areas at cooler times of the day.

Yoga helps improve flexibility, strength, and balance while promoting relaxation and lowering stress levels. 

Look for prenatal yoga classes specifically designed to accommodate your changing needs, because these classes often incorporate modified poses that are safe and comfortable during pregnancy.

Prenatal fitness classes

If you’re not sure where to start, consider joining prenatal fitness classes specifically tailored for expectant mothers. These classes typically combine cardiovascular exercises, strength training, and stretching in a safe and supportive environment.

Look for classes led by certified prenatal fitness instructors and held in well-ventilated spaces or air-conditioned studios. Participating in prenatal fitness classes helps ensure that exercises are modified to suit the unique needs of pregnant women.

Important tips for safe prenatal exercise in the summer

No matter which type of exercise you choose, safety is your first priority. Drink plenty of water before, during, and after exercise to avoid dehydration. Avoid sugary or caffeinated beverages, because they can exacerbate dehydration.

Wear loose-fitting, breathable clothing that’s appropriate for your activity to stay cool and comfortable. Choose a supportive sports bra that accommodates your changing breasts. If you’re exercising outdoors, wear sunscreen, a wide-brimmed hat, and sunglasses to shield yourself from the sun.

As your pregnancy progresses, you may need to reduce the intensity of your workouts or make other modifications. Always pay attention to any signs of fatigue, dizziness, or overheating. Take breaks, rest when needed, and do not push yourself beyond your comfort zone.

If you have questions about safe exercise while pregnant, don’t hesitate to ask our team for guidance. Get more personalized tips with a consultation at OB-GYN Associates of Marietta. Call our offices in Marietta or Woodstock, Georgia, to get started today.

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