The flowers are blooming and the sun is shining…it’s time to take your fitness, and growing baby, outside! Staying active throughout your pregnancy is such an important part of staying healthy and for your baby’s well being. The fresh air can be such a wonderful addition to your exercise regime, not to mention the vitamin D benefits from that glorious sunshine! Depending on where you live, there are many options for using the environment as your “gym”.
Your Neighborhood: Walking is a very effective form of exercise. The speed that you take is up to you, however, if you periodically increase your pace, you will glean bigger cardiovascular benefits. Use trees or blocks as your markers; speed up in one section and then bring the tempo back on the next, and then repeat. Think of your speed on a 10 point scale; 0 is zero movement and 10 is going as fast as you can. After about a 5 minute warm up, walk at a speed of about 5 for one block and then at an 8 for the next one. NOTE: If you are experiencing a healthy pregnancy and have been running, feel free to take this approach on your runs.
The Playground at a Park: The number of options on a playground are endless! Get a nice warm up in walking around the perimeter of the park for about 5 minutes and then try these exercises:
- Pushups and tricep dips on the benches or picnic tables
- Wall sits on the walls or posts
- Incline crunches on the slide
- Step ups on the playground steps
Start looking around your environment and you will see so many options for fitness outside. Take advantage of this beautiful time of year and enjoy your workout in the sunshine!
*For information from The American College of Obstetricians’ and Gynecologists (ACOG) on exercise and pregnancy click here.
Farel Hruska, National Fitness Director, FIT4MOM
*Always speak with a medical provider before starting any exercise program.
DISCLAIMER: The opinions expressed by Farel Hruska, Fit4Mom, and those providing comments are theirs alone, and do not reflect the opinions of Pregnancy Awareness Month (PAM) or any employee thereof. PAM is not responsible for the accuracy of any of the information supplied by Farel Hruska, or Fit4Mom. Consult with your own medical provider regarding your individual health questions or concerns.