It’s hard enough to find time to exercise when you aren’t pregnant, but to find the time and energy to get in a workout while carrying a child can’t be easy. Maintaining a regular routine throughout your pregnancy can help you stay healthy and feel more rested. Exercise can also help decrease some common discomforts that come a long with pregnancy like back pain and fatigue. There is evidence that it will help with other pregnancy related problems like gestational diabetes, and build up stamina for labor and delivery. Staying active during pregnancy will help you greatly in getting your body back after the baby.
Depending on your activity level before you were pregnant, you may be able to keep your regular fitness routine within moderation. Your body will be going through some major changes and your former workout routine may not feel as comfortable as before. Low-impact aerobics are encouraged as long as your heart rate doesn’t exceed 140 beats per minute. On the other hand, if you haven’t ever exercised on a daily basis you can safely start during pregnancy, after talking with your doctor. Walking is considered the safest way to start a fitness routine while pregnant. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day, unless you have a medical complication.
There are certain guidelines you should follow before and after you exercise. For instance, wear loose fitting clothing, proper footwear, finish eating at least one hour before a workout, drink water before and after your routine, get up slowly after floor exercise, and find a good flat surface, and never exercise to the point of exhaustion. Also, when sticking to a fitness routine while pregnant, consume enough calories to meet the needs of you and your baby. You will want to add about 300 more calories to your healthy diet each day.
The following are 7 safe exercises you can do while you’re pregnant:
1. Walking/Jogging: Walking or jogging will keep you fit without straining your hips and lower back. The right shoes will make all the difference for this exercise. Spring for something with good support so you can complete your workout in comfort.
2. Swimming: Swimming works all your muscles and helps you feel weightless while in the water. You can leisurely swim, do laps, or maybe look into a prenatal water aerobics class which are all good fitness ideas to get some exercise while pregnant.
3. Yoga/Pilates: Yoga is a great exercise that will help you maintain flexibility and can also help relax you during your pregnancy. Some of the moves will need to be modified due to your change in shape, but yoga tends to have fitness classes that cater to pregnant women.
4. Low-impact aerobics: You want to avoid anything that is too heavy as balance will become more difficult. Look for an aerobics fitness class tailored to pregnant women, and make sure you track your heart rate throughout the class.
5. Cycling: Cycling is a good pregnant exercise because it helps support the majority of your weight and puts less strain on your ligaments and joints. The added benefit of a stationary bike gives this exercise a much lower risk of falling or losing balancing.
6. Weight training: For a pre-existing fitness routine you may have to lower the weight load and restrict your extension slightly. Always start light and slow when weight-training, but especially when you are pregnant.
7. Kegels: This exercise helps strengthens the muscles needed for labor and delivery. Strong kegel muscles also reduce your chances of developing bladder issues during or after pregnancy.
