Are you working from home too? Is your back starting to feel a little stiff? You’re not alone. Many parents-to-be are required to stay at home and refrain from going to work and the gym due to the risk of spreading COVID-19. It can be difficult to stay active at home when there are so many distractions and appealing alternatives—like the couch.
Maria Wigbrant is a midwife and exercise instructor. She feels passionately about pregnancy exercise and has authored the book Stark, glad, gravid (which means ‘Strong, Happy, Pregnant’). Here she shares some of her best tips for staying active when you are on your own.
“Both mommy and baby benefit from physical activity and it’s a great way to prepare for the birth. If you’re having an uncomplicated pregnancy, then the benefits of exercising are undeniable!”
Your workout doesn’t have to be a big project; a few minutes a day is sufficient. Maria Wigbrant explains a few basic strength-training exercises you can do at home.
“Squats are brilliant! Ideally, use a resistance band that you place above your knees. If you like, hold dumbbells or two plastic bottles filled with water in your hands. Squat down, push up and continue until you are standing on your toes. If it feels good, continue by pressing your arms up above your head. This movement gives you a squat, toe raise and shoulder press exercise all in one.”
The deadlift and the bridge are a couple of other options. To do the deadlift, bend at the waist to form an L-shape. Use a resistance band or dumbbells if you like. Bring your upper body up so you form an l-shape, keeping your back straight and strong.
“The bridge is another excellent exercise. Lie on your back with your legs slightly bent. Squeeze your pelvis and then raise and lower your hips—up and down off the floor—moving at a controlled pace.
Step away from your computer regularly
Many of us spend a big part of our workdays in front of the computer. It’s particularly important to take regular breaks, according to Maria Wigbrant.
“Set an alarm and stand up at least once every hour. The break only has to last a few minutes, but it is important to move your body a little.”
Because mothers-to-be often carry extra weight out front, simple movements that stretch and open up the upper body are a good idea.
“Rotate your arms forward, making big circles. You can also do a few standing rolls. Start in a standing position and roll down so your hands reach as close to the floor as possible. Then roll up, pulling your shoulders close to your ears. Stretch out and bend backwards. Do a few side stretches too so you stretch and activate your upper body.”
It’s easy to get comfortable when we spend a lot of time at home, but Maria Wigbrant feels it is important to try to create a sense of normalcy if possible.
“Try to maintain routines and don’t walk around in your comfies all day long. Eat a proper breakfast, get dressed and, if you can and it’s permitted, take a walk during your lunch break!”