If you’ve ever felt like you were melting just walking to the mailbox while pregnant, youknowhow intense summer heat can be. Add a workout to the mix, and suddenly staying safe feels like a full-time job. But girl, don't sweat it (pun intended!). We can absolutely navigate this together.
Staying active during pregnancy can seriously be a game-changer. I know, I know – some days just getting off the couch feels like a marathon. But trust me, even small bursts of movement can help boost your energy levels, lift your mood (hello, pregnancy hormones!), and even improve your sleep. And let’s be real, better sleep is basically the holy grail when you’re expecting.
If you're feeling overwhelmed, try this: put on your favorite upbeat song and just dance around your living room for a few minutes. Seriously! It's a mood booster, gets your blood flowing, and requires zero equipment. It’s all about finding those little wins.
Staying Cool as a Cucumber (and Safe!)
The biggest challenge with working out in hot weather while pregnant is, well, overheating. Our bodies are already working overtime to grow a tiny human, and extreme heat can put extra stress on both you and your little one. But don't let that scare you! With a few precautions, you can keep moving and feel great.
Hydration is Your New BFF
This is non-negotiable, mama. You need to drink plenty of waterbefore, during, andafteryour workout. And when I say plenty, I mean more than you think you need. Dehydration can lead to dizziness, fatigue, and even contractions (no thank you!). I like to carry a large water bottle with me everywhere and just keep sipping throughout the day. Infuse it with some lemon or cucumber for an extra refreshing kick! Also, consider drinks with electrolytes, especially if you're sweating a lot.
Timing is Everything
Avoid the hottest part of the day like the plague. Seriously. Aim to exercise in the early morning or late evening when temperatures are cooler. This makes a HUGE difference. Plus, those sunrise/sunset workouts can be so peaceful and energizing. If you absolutely have to work out during the day, stick to indoor activities in an air-conditioned space.
Dress the Part
Opt for loose-fitting, light-colored clothing that allows your skin to breathe. Dark colors absorb heat, which is the opposite of what we want right now. Look for moisture-wicking fabrics that will help keep you cool and dry. And don't forget a hat and sunglasses if you're exercising outdoors!
Listen to Your Body (Seriously!)
This is probably the most important tip of all. Pregnancy is not the time to push yourself to your limits. Pay attention to how you're feeling and don't be afraid to slow down, take breaks, or stop altogether if you need to. Dizziness, nausea, headaches, and muscle cramps are all signs that you're overdoing it. And remember, you are literally carrying precious cargo so it is not the time to break any records.
Choosing the Right Activities
Not all workouts are created equal, especially when you're pregnant and battling the heat. Here are a few pregnancy-safe exercises to consider: Swimming: This is a fantastic option because it's low-impact and helps keep you cool. The water supports your weight, which can be a relief on your joints. Plus, it's a great cardio workout! Lots of moms find it reduces swelling in their ankles and feet. Walking: A gentle walk is a great way to stay active without overdoing it. Choose a shady route or hit the treadmill in an air-conditioned gym. Prenatal Yoga: Yoga can help improve your flexibility, strength, and balance, all of which are important during pregnancy. Look for a class specifically designed for pregnant women or modify poses as needed. Many studios are offering these classes virtually, so you can keep cool at home. Indoor Cycling: If you're a fan of cycling, you can continue to do so indoors, preferably in a climate-controlled environment. Just be sure to stay hydrated and avoid overexerting yourself.
Is it safe to lift weights during pregnancy?
Generally, yes, as long as you’re cleared by your doctor and you listen to your body. Many pregnant women safely continue weight training, but modifications might be necessary as your pregnancy progresses. Focus on maintaining strength rather than pushing for personal bests. It’s best to work with a trainer experienced in prenatal fitness who can guide you on proper form and safe exercises. Many women actually find that strength training during pregnancy helps them prepare their bodies for labor and delivery.
What’s the best workout for the third trimester?
The third trimester is all about comfort and preparation. Low-impact activities like walking, swimming, and prenatal yoga are excellent choices. Pay extra attention to your body and don’t hesitate to modify or stop if you feel any discomfort. You might also consider focusing on exercises that prepare you for labor, such as squats and pelvic floor exercises. The key is to listen to your body and choose activities that feel good and don't put too much strain on you.
Can I still run while pregnant in the summer?
If you were a runner before pregnancy and your doctor has cleared you, you can likely continue running. However, it’s crucial to adjust your intensity and duration, especially in hot weather. Run during the coolest parts of the day, stay well-hydrated, and be prepared to walk if you feel overheated or fatigued. Some women find that switching to shorter runs or walk-run intervals is more manageable. Lots of moms wonder about this, and it really comes down to listening to your body and making smart choices.
Signs of Overheating to Watch Out For
It's crucial to be aware of the signs of overheating so you can take action quickly. These include:
Dizziness or lightheadedness
Nausea
Headache
Muscle cramps
Rapid heartbeat
Excessive sweating or lack of sweating
Feeling faint
If you experience any of these symptoms, stop exercising immediately, find a cool place to rest, and drink plenty of water. If your symptoms don't improve, seek medical attention.
Making it Work For You
Look, I get it. Exercising while pregnant can be tough, especially when you're dealing with morning sickness, fatigue, and a growing belly. But remember, even small amounts of activity can make a big difference. Don't feel pressured to do anything that doesn't feel right for you. You're not alone if you need to take more rest days than usual, or if you need to modify your workouts to accommodate your changing body. It's all about finding what works for you and your baby.
And if all else fails, remember that a gentle walk to the fridge for some ice cream totally counts as exercise in my book!
Pregnancy is a marathon, not a sprint (pun intended, again!). Every small effort you make to stay active and healthy is a win. You've got this, mama!