Exercise During Pregnancy: All The Do’s And Don’ts

Do you love to exercise? Or do you avoid it like the plague? Well, we have news for you! Exercising during pregnancy does wonders for you and your little one. It minimizes the common symptoms of pregnancy and gives you extra strength to adapt to your weight gain and changing shape. Discover the best exercises and the most useful tips for exercising safely during pregnancy.

How much exercise is enough?

Did you know that healthy pregnant women need at least 2 and a half hours of aerobic activity each week? Indeed! The ACOG (American College of Obstetricians and Gynecologists) recommends 30 minutes of moderate exercise every day or most days for moms-to-be.

Keeping yourself active during pregnancy may bring plenty of benefits. For example:

• Help you gain the right amount of weight while being pregnant.
• Boost your mood and energy.
• Help you avoid some of pregnancy’s typical discomforts including back pain, constipation, and swelling in your legs.
• Relieves stress and helps you get better sleep.
• Build the stamina needed for labor and delivery.
• Prevent complications such as gestational diabetes (diabetes that develops during pregnancy) and preeclampsia (high blood pressure some women get after the 20th week of pregnancy or after birth).

The best exercises

Now that you know the benefits of exercising during pregnancy, you may be wondering what are some of the best activities to try out. If you exercised regularly before becoming pregnant, it’s typically safe to keep doing so as long as you ease up when your belly gets bigger. If you weren’t too fond of physical activity before, now it’s a great time to start. In any case, check with your healthcare provider first. They will let you know whether it’s OK to start exercising.

Once you get the green light from your doctor, you can try some of the exercises below.

1. Swimming

Swimming and water aerobics are some of the most recommended exercises for pregnant women. Why? In water, you weigh less than on land – your movements are fluid and easy. You’ll probably feel agile and light for the first time in months. But, apart from making you feel relaxed and at ease, swimming has plenty of wonderful perks.

For example, swimming promotes cardiovascular health. This can help you push during labor and improve the experience overall. Aching all over? Immersing your body in water also increases circulation, which is excellent for reducing swelling throughout your legs. It also takes some of the pregnancy weight off your back, providing a much-welcomed relief.

2. Aerobics

Low-impact aerobics and group classes like Zumba are excellent options, especially if you are new to exercising. Low-impact aerobics are relatively safe as they don’t put so much strain on your body, and you always have a foot on the ground. If you are interested in aerobics, let your instructor know that you are pregnant so they can help you modify your workout if needed.

3. Walking

Walking is one of the easiest types of exercise. You don’t need any equipment or a gym membership to start. What’s more, there’s no risk of straining your joints or muscles. And, if you are feeling stressed out and anxious, there’s nothing better than a peaceful walk around the park or even your back garden.

4. Cycling

Indoor cycling with a stationary bike is safer during pregnancy. You are steady and are less likely to fall. You can also go at your own pace without risking too much pressure on your ankle and knee joints. Before starting, just make sure you get the green light from your healthcare provider. And remember not to overdo it!

5. Pilates

Would you like to avoid back pain? Then you may want to consider pilates exercises. Low-impact pilates routines help you strengthen your core and lengthen your muscles. They can also improve your posture and flexibility, which will be incredibly beneficial during labor. And the best thing is that there are pilates classes specially tailored for pregnancy!

6. Prenatal yoga

If you are looking for another effective way to relax and stay fit, prenatal yoga is a great option. If you are familiar with regular yoga, you may already know that it helps you stretch, stray mentally centered and focus on your breathing. According to research, yoga has plenty of positive benefits for pregnant women and their babies, including improved sleep, reduced stress, and enhanced strength and flexibility. All of these benefits can help you prepare for labor. Bear in mind that there are lots of types of yoga. So, you should let your instructor know that you are pregnant beforehand.

7. Strength training

By strength training, we refer to those exercises that build your muscles and strengthen your bones. One of them is weight lifting. Choose weights that aren’t too heavy. If you aren’t sure how much weight is enough, double-check with your doctor.

Exercises to avoid

Needless to say, there are certain exercises you should avoid during pregnancy.

• Activities that make you lie on your back. When you lie on your back for a long period of time, your enlarging uterus’ weight puts pressure on the vein that carries blood to your heart. It can restrict circulation to you and your baby, especially after the fourth month of pregnancy.
• Exercises that raise your temperature drastically. Going for a jog on a hot summer day, doing yoga in a warm room, or relaxing in the sauna are not safe activities for pregnant women.
• High altitude sports. Avoid exercising at more than 6,000 feet unless you already live at a high altitude. This can reduce the amount of oxygen that reaches your baby.
• Sports with a high risk of falling. Activities that involve bouncing and jerky movements can cause you to fall. If you are keen on horseback riding, road cycling, skating, gymnastics, or skiing, it’s best to suspend them while you are pregnant.
• Anything that makes you hold your breath. During pregnancy, you and your baby need a constant flow of oxygen. If an exercise or activity is making you hold your breath, you should avoid it.

Stay fit, safe, and healthy

Now that you know which exercises are safe and which aren’t during your pregnancy, it’s time to start! Choose a routine that works best for you and keeps you motivated. Switch things up a bit to keep it fun. And, most importantly, don’t be too hard on yourself. Some days may be really productive, while others not so much. Perhaps, you’ll find yourself on your couch, eating mac and cheese or indulging in your latest craving. In any case, remember that everything is part of this beautiful experience.

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