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10 Weeks Pregnant: Exercise in Pregnancy

“I relax and breathe into the mystery of pregnancy.”

Whether or not you exercise regularly, you may have questions about what types of exercise are safe and beneficial during pregnancy. There’s one thing we know for certain: Movement during pregnancy is important—both to help keep your body comfortable and for good health, such as helping to prevent gestational diabetes (prenatal high blood sugar).

The research is spotty, however, regarding how much exercise is okay and what the intensity should be. [1] Naturally, you’ll want to avoid exercises that involve lying on your belly or risk-taking that could involve a fall. Talk to your care provider about your exercise habits to help determine what’s safest for you.

The Spinning Babies® perspective on exercise in pregnancy is to choose activities that help:

  • Improve muscle length and tone.
  • Pelvic joints stretch and align.
  • Increase engagement at the end of pregnancy.
  • Descent once labor begins.

The pelvis opens better when it has been kept mobile and symmetrical. Movement, such as walking 20 minutes a day, supports flexibility. Prenatal yoga and similar static stretch exercises help improve or maintain a good range of motion. Exercising in water helps you move gently and can relieve aches and joint pressure as your baby grows larger.

Spinning Babies Activity of the Week

What’s your favorite way to be active? Dancing? Swimming? Yoga? Along with regular walking (a Spinning Babies favorite), choose a type of exercise that brings you joy and is gentle on your joints. Running or other exercises that involve impact are not recommended. Most, but not all, prenatal classes adapt movement to lengthen, align, and soften muscles, rather than focusing on strength training. Check to see if your local gym offers a prenatal water aerobics class, or consider trying something new like belly dancing. Prefer to exercise at home? Stream our Daily Essentials Video to start balancing your body for a more comfortable pregnancy and easier birth. We also recommend Blooma’s A.M./P.M. Prenatal Yoga and Blooma’s Prenatal Yoga DVDs, both available in our online shop.

Your Baby This Week

Baby measures about 1.5 inches long, weighs about .14 ounces, is growing nails and is covered in lanugo, or fine hair.

You This Week

Dizziness can happen any time in pregnancy but it’s pretty common about now. The rising hormone progesterone relaxes your blood vessels and can cause a lowering of blood pressure. Your blood volume is increasing to accommodate the growing baby and placenta but hasn’t quite caught up to the demand. This combination can cause dizziness, never a pleasant experience.

To help combat dizziness, drink fluids to thirst and use high-quality salt to taste. Rising slowly from lying to sitting and then sitting to standing will help you acclimate. Sit or lie down immediately and raise your feet above your heart if you feel like you are going to pass out.

Weekly Affirmation

Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself each day throughout the next week. Fill yourself with breath and feel the joy:

 

“I relax and breathe into the mystery of pregnancy.”

References

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