Important Tips for Enjoyable Physical Activity as Part of Pregnancy Preparation

As you choose the most suitable physical activity for such a unique stage in your life, it is recommended to consider the following tips to select the ideal activity for you, which you can enjoy and sustain over time.

Intensity – Some women prefer to start with low intensity, which means a low level of exercise, and then increase the intensity throughout the workout and progressively over the sessions. This way, you develop physical fitness and cardiovascular endurance, which are essential even at this stage of your life. Women accustomed to physical activity can start at a moderate intensity and increase it according to their ability. Only if you are an experienced or professional athlete should you aim for high intensity over time. It's advisable to build this gradually and not start with high intensity immediately, as it could eventually cause you to quit or even lead to physical harm.

Listen to your body – If during physical activity you feel pain or significant discomfort, it's time to "slow down" or stop. There is a difference between stepping out of your comfort zone to prepare your body for pregnancy and pushing yourself to the point of pain, strain, tension, and stress – which are negative outcomes we prefer to avoid.

Alone or together – The advantages of exercising alone include having more time to think. For example, during a walk, your brain and whole body get more oxygen, positively impacting your nervous system, thoughts, and mood. It's a good time to think or alternatively to relax and unwind. Sometimes, it can also be enjoyable to take a walk with a friend, partner, or even your kids. Thus, physical activity also becomes a social activity! Additionally, you'll have a positive influence on them, as they will exercise and enjoy because of you... You can vary and decide each time what best suits you and your current circumstances.

At home or outside – Nowadays, you can perform physical activities at home, whether it's with a home treadmill, hand or leg weights, a pilates mat, or any other equipment you can use at home. In addition, there are many online classes available, some of which are free, that you can perform from your home. You can choose live classes, where all participants are online at the same time, providing a supportive community and a structured schedule if you know you have an online class on specific days and times. Alternatively, you can watch a recorded class and do it at your convenience. Feel free to try several classes, instructors, and methods until you find the one you like the most. If you prefer going outside, that's also great, just ensure you're adhering to the latest guidelines.

Add physical activity to your schedule regularly – For example, knowing you have a workout or walk scheduled twice or three times a week at a specific time helps create a framework that promotes consistency. True, we are all busy and time is a precious commodity, but keep your goal in mind: preparing your body and mind for pregnancy. You're doing this for yourself, but also for your current and future family. You will benefit in every way by making physical activity a regular part of your schedule.

Variety – Routine, consistency, and persistence are important, but so are variety and innovation. Adding variety can make even routine physical activity more enjoyable. For example, you can walk in a park or seaside promenade or choose a different walking route than usual. You can also change instructors, types of training, or alter the music, pace, and exercises. This is the time to be creative within your regular physical activity. This is the time to enjoy and thank Hashem for all the diverse opportunities He grants you every day.

Improving mood – As you continue with physical activity, you'll feel it enhances your mood, which is crucial at this stage of your life. This alone will motivate you to keep up with your physical activity.

Especially when it's hard and challenging, it's time to go for physical activity – Remember that it is particularly hard to act in the dark or in secret. When we are already tired, and lacking energy, that's the time to summon your mental and physical strength and say: I have a goal! I want to strengthen my body! I want to prepare myself for pregnancy!

Quality time – Remember that this is quality time you dedicate to yourself. You need it for your physical and mental health. Afterward, you'll feel calmer and better equipped to deal with the day's challenges successfully. This is the time you invest in yourself to strengthen and gather energy – and then you'll be able to help others more. If you're doing physical activities with a friend, partner, or child, it's your shared quality time together. Enjoy and cherish it, and you'll benefit both physically and mentally!

It is recommended to read the entire series of articles on physical activity and healthy nutrition as preparation for pregnancy, as they will give you a complete and comprehensive picture that will help you act and manage correctly.

Like everything in the world, pregnancy is from the Creator. What remains for us is to make our effort and try to act correctly. Enjoyable physical activity is your effort and way of showing the Creator that you are willing, ready, and prepared.

Good luck! I believe in you!