How to Build a Prenatal Workout Into Your Day

10 ways to incorporate movement into your daily routine.

How to Build a Prenatal Workout Into Your Day

Let’s be honest--we all think that we could exercise more. But it’s difficult to make time for it with the responsibilities of a job, a partner and family, and can feel nearly impossible when you’re pregnant and add fatigue into the mix. Some women manage to push through the exhaustion and drag themselves to one or two classes per week. Even if you can’t, though, there are simple ways to incorporate movement into your daily routine that are not time consuming and light enough to do throughout all three trimesters.

Here are 10 ways to get moving throughout the day while pregnant:


1. Add some weight:

This may seem counterintuitive, but adding ankle weights to your legs and walking around with them is how some women stay fit while pregnant and doing chores.

2. Stand on the subway:

The last thing you want is to reject that offered seat, but standing has benefits when you’re pregnant. You maintain balance, you add strength to your legs and you take some pressure off the lower back and pelvis, which are often impacted by long hours of sitting down.

3. Chow on the go:

Unless it is very cold and slippery outside, you can take a walk on your lunch break. Find a public park and take your lunch with you to eat it there. Even if it’s only 20 mins of walking, that’s more than you would do when you eat at your desk.

4. Squat while brushing your teeth:

You know how you should be brushing your teeth for (at least) 2 minutes? That’s a good timeframe to be doing squats. And squats are good preparation for labor. If you use mouthwash, use the extra 30 seconds to come down into a low squat and hold for the same benefits.

5. Walk the extra mile:

At night when coming back from work, getting off at one stop early and walking the remainder might be just what you need to decompress after a long day. Walking a few extra blocks can help you destress and act as a mini workout to end the day.

6. Pelvic tilts while sitting:

It is hard to work your core during pregnancy, but working on pelvic tilts while sitting down is gentle and can help with conditions such as pubis symphysis dysfunction. Arch your back and inhale, then tuck your pelvis and exhale. You can add kegels for extra credit.

7. Stair step ups while waiting:

Anytime you wait for a train on the subway or anywhere else that has a step, you can step up and down for some light cardio. The best way to do this is by holding on to a railing, stepping the right foot up, lifting the left knee up, then stepping down with the left foot followed by the right foot.

8. Wall pushups during coffee breaks:

If you have a communal coffee room or office pantry, you could do a few wall push-ups while waiting for your food to heat up or the Nespresso to froth that perfect milk foam. Place hands on the wall and keep your shoulders above your wrists, then step back about one foot. Bend your elbows and extend.

9. Clam shells and leg raises on the couch:

During pregnancy it is better to lie on your side than on your back. If this is how you watch TV, then you could add clam shells and leg raises to your Netflix & chill. For straight leg raises, pull your toes up and lift and lower the leg. For clam shells, align your knees and heels and lift just the knee.

10. Office Warrior III:

Balance is key in pregnancy for safety and as an indicator of good leg and core strength. Trying to regain balance postpartum will be easier when you’ve maintained a good sense of it while pregnant. Next time you get up from your office chair, grab the back and lean forward while standing on one leg. No need to force staying on one leg or holding the balance, but just lowering your torso a little bit and grounding through the standing foot will improve stability.

Photography by Stylish & Hip Kids for Well Rounded.

These are only the vitamins I give my children and here's why

It's hard to say who loves these more—my kids or me.

When I became a mama five years ago, I didn't put too much thought into whether my son was getting the right vitamins and minerals. From breastfeeding to steaming and pureeing his first bites of solid food, I was confident I was giving him everything to support his growth and development.

But then the toddler years—and the suddenly picky palate that accompanied them—came along. Between that challenge and two additional children in the mix… well, I knew my oldest son's eating plan was falling short in some vitamin and mineral categories.

I also knew how quickly he was growing, so I wanted to make sure he was getting the nutrients he needed (even on those days when he said "no, thank you" to any veggie I offered).

So when I discovered the new line of children's supplements from Nature's Way®, it felt like a serious weight off my chest. Thanks to supplements that support my children's musculoskeletal growth, their brain function, their immune systems, their eyes and more, I'm taken back to that simpler time when I was so confident my kids' vitamin needs were met.*

It wasn't just the variety of supplements offered by Nature's Way that won me over: As a vegetarian mama, I'm the picky one in the family when it comes to scanning labels and making sure they meet our standards. The trick is that most gummy vitamins are made with gelatin, which is not vegetarian friendly.

But just like the other offerings from Nature's Way that I've already come to know and love, the children's supplement line is held to a high standard. That means there's no high-fructose corn syrup, gelatin or common allergens to be found in the supplements. The best part? My two oldest kids ensure we never miss their daily vitamins—they are so in love with the gummy flavors, which include tropical fruit punch, lemonade and wild berry.

Nature's Way Kids Mulitvitamin

Meanwhile, my pharmacist husband has different criteria when evaluating supplements, especially when it comes to those for our kids. He appreciates the variety of options from Nature's Way, which gives us the ability to rotate the vitamins based on our kids' daily needs. By keeping various children's supplements from Nature's Way on hand, I can customize a regimen to suit my kids' individual requirements.

Of course, high-quality products often come at a higher price point. But (to my immense gratitude!) that isn't the case with Nature's Way, which retails for a competitive value when compared to the other items on the shelf.

Like all mamas, my chief concern is supporting my children's health in any way I can. While I see evidence of their growth every time I pack away clothes they've outgrown, I know there is much more growth that doesn't meet the eye. That's why, for my oldest son, I like stacking the Brain Builder gummy with the Growing Bones & Muscles gummy and the Happy & Healthy Multi. My 3-year-old also enjoys getting her own mix to include the Healthy Eyes gummy. And both of my older kids are quick to request the Tummy Soothe tablet when something isn't sitting right in their stomachs.* And I'll admit it: I've tried it myself and the berry blast flavor really is tasty!

Although my current phase of motherhood may not be as "simple" as it once was, there is so much to appreciate about it—like watching my kids play and sing and create with their incredible imaginations. Along the way, I've eased up on some of my need for control, but it does help to have this range of supplements in my motherhood tool kit. So while I may not be able to convince my son to try kale, having the Nature's Way supplements on hand means I do know he's right on track.*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

This article was sponsored by Nature's Way. Thank you for supporting the brands that support Motherly and mamas.

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Even more striking: This coordinated set of actions—the mother standing and the baby calming—is observed in other mammal species, too. Using pharmacologic and genetic interventions with mice, the authors say, "We identified strikingly similar responses in mouse pups as defined by immobility and diminished ultrasonic vocalizations and heart rate."

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