Moderate and regular exercise during your pregnancy can help reduce back pain, make childbirth easier, reduce excessive weight gain, and improve the health for you and your baby. During your pregnancy, your ob-gyn doctor or midwife will recommend that you get at least 30 minutes of exercise each day.
The benefits of exercise that were present before you were pregnant still apply now that you are carrying a child. With proper exercise you can achieve:
- Better sleep
- Muscle strength
- Increased energy
- Decreased fatigue
- Maintain fitness levels
- Maintain healthy blood circulation and heart rate
- Maintain your balance as your stomach grows
Some great activities that are safe while you are pregnant:
- Stationary Bikes
- Light and Low Impact Aerobics
Is Dancing Safe While You Are Pregnant?
Yes! Not only is dancing a safe form of exercise while you are pregnant, it is also a very fun way to exercise.
Before you consider dance classes or any other exercise while you are pregnant, you should consult your physician or midwife.
Dancing allows you to increase flexibility and tone muscles while moving to the music that you love.
Dancing During The First Trimester
Some tips for dancing in your first trimester of pregnancy:
- Stretch properly. You should make it a habit to stretch regularly. The American College of Sports Medicine recommends that you should be stretching each major muscle group at least two times a week for 60 seconds.
- Warm-Up correctly. Without a proper warm-up, you could strain joints and ligaments. Failing to warm up properly often results in injury and a rapid increase in heart rate which should be avoided at all times.
- Take It Slow. Adjust the intensity of your dance moves by how you are feeling. If you get tired and sore from certain moves, stop and substitute with an alternative. Know your limits and don’t push yourself too hard!
Dancing During The Second and Third Trimesters
- As your pregnant belly gets bigger you might need to make modifications to your dance routine. As each week progresses, your center of gravity also changes. Avoid moves that cause you to feel unstable and slow down if you feel that you are losing your balance.
- If you are in a group dance class, ensure that you have an arm’s and leg’s length between you and other people. You do not want to risk injury by accidentally getting kicked or pushed.
- It’s highly recommended that you’re regularly checking in with your doctor to avoid any health hazards and ensure that you’re still healthy enough to dance.
- Be sure to maintain a healthy diet during these trimesters. Keep in mind, you’re not the only one who’s in need of proper nutrition now!
- Avoid excessive overheating and seek out fresh air and proper ventilation.
- Wear proper-fitting shoes for the style of dance you’ll be doing. Your feet can swell and become larger during pregnancy. Dancing can reduce the amount of swelling.
Choose the Right Types of Dancing While Pregnant
It’s highly recommended to select dances that are monitored by a dance instructor who is well-versed with pregnancy. Samba, ballroom, and salsa dancing are the recommended types during pregnancy. If you choose ballroom dancing, make sure to avoid any heavy lifting! If those types of classes aren’t available, low-intensity dance aerobics classes are also recommended.
Know What to Avoid
While the recommended types of dancing have many pros, there are dancing types that can do more harm than good. For example, any dances that require heavy lifting, sudden jerking, jumping, or twisting should be avoided at all costs. Urban and hip-hop dances should be avoided entirely, as they have a high likelihood of making you stumble or fall due to the sudden jolts of movement involved. Dancing while pregnant helps keep you healthy and should never jeopardize the birth of your child!
Are you Pregnant But Still Want to Dance? Contact Our Dance Studio in Durham Today!
If you have any questions about dancing while you are pregnant or you like to schedule a lesson, please give us a call at 919-489-4313 or use the contact form below.