The American College of Obstetricians and Gynecologists recommend that health pregnant women get at least 150 minutes per week of moderate-intensity aerobic activity.
You may be able to keep up with your pre-pregnancy routine and you may need to adjust a few things due to some normal anatomical, cardiovascular, respiratory and metabolic changes. Personally, my fitness regimen shifted a lot from trimester to trimester depending on my energy levels, comfort and belly size. Make sure to check in with your doctor before starting a exercise program.
It can be a good idea to attend classes that are created specifically for pregnant women as the teachers are usually trained for your specific needs. The good news is that there are several world class prenatal fitness classes in Miami.
Prenatal yoga tends to be the most popular prenatal workout, presumably because it is gentle and the stretching helps release tensions that build up from carrying around the extra weight. I loved prenatal yoga, especially when I was in my third trimester. These Miami yoga studios offer prenatal yoga classes: Om Beats Yoga Studio, Synergy Yoga, Mamaste Yoga. I also loved the Slow Flow Restorative class at Green Monkey when I was pregnant.
Prenatal pilates – pilates is one of the best ways to strengthen the inner core, which is crucial for postpartum recovery. Body Belly Baby is a Miami favorite for prenatal pilates.
Cycling – I enjoyed cycling while I was pregnant because it was low impact. I want to note here that I decreased the intensity significantly from my pre-pregnancy classes. I self-monitored and was careful not to overexert, meaning I didn’t always follow the teacher’s prompts and did not engage in competition. If you’re not sure if this is right for you, ask your doctor.
Walking – walking is one of the easiest workouts and has so many health benefits. Walking feels particularly good later into pregnancy when everything can be swollen. Get in your walks early in the morning or as the sun is setting to escape the brutal Miami heat. Here are some lovely walking paths in our city:
- Miami Beach Boardwalk
- Venetian Causeway
- Matheson Hammock Park