Pregnancy is a time of great change for a woman’s body. Her weight increases, her center of gravity shifts, and her joints become more flexible. These changes can make it challenging to stay active, but it is important to do so for both the mother and the baby.
Regular exercise during pregnancy can help to:
- Reduce the risk of pregnancy complications, such as gestational diabetes, high blood pressure, and preterm birth.
- Improve mood and sleep quality.
- Increase energy levels.
- Strengthen muscles and joints.
- Make labor and delivery easier.
- Speed up recovery after childbirth.
Safe Exercises During Pregnancy
Not all exercises are safe for pregnant women. Some activities that should be avoided include:
- Contact sports, such as football, hockey, and basketball.
- Activities that involve jumping or jarring movements, such as horseback riding and skiing.
- Activities that involve lying on your back after the first trimester, such as crunches and sit-ups.
Safe Exercises During Pregnancy
The following exercises are generally safe for pregnant women:
- Walking
- Swimming
- Biking
- Yoga
- Pilates
- Low-impact aerobics
- Strength training
It is important to start slowly and gradually increase the intensity and duration of your workouts as you get more fit. Listen to your body and stop if you feel any pain.
How Much Exercise Should I Get?
The Centers for Disease Control and Prevention (CDC) recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity each week. This can be broken up into 30-minute sessions most days of the week.
You can also do 75 minutes of vigorous-intensity aerobic activity each week. However, vigorous-intensity exercise should be done with caution and only under the supervision of a doctor.
In addition to aerobic activity, pregnant women should also do strength-training exercises that work all major muscle groups. Strength training can help to improve posture, balance, and flexibility.
How to Stay Safe While Exercising
Here are some tips for staying safe while exercising during pregnancy:
- Drink plenty of fluids before, during, and after your workout.
- Wear comfortable clothing and shoes.
- Listen to your body and stop if you feel any pain.
- Avoid exercising in hot weather or humid conditions.
- If you have any health concerns, talk to your doctor before starting an exercise program.
Conclusion
Staying active during pregnancy is important for both the mother and the baby. By following the tips in this article, you can safely and effectively exercise during your pregnancy.
Here are some additional tips for staying active during pregnancy:
- Find an exercise buddy who is also pregnant.
- Take a prenatal yoga class.
- Join a pregnancy walking group.
- Walk or bike to work or school.
- Take the stairs instead of the elevator.
- Get up and move around every hour or so.
Remember, every woman is different. What works for one woman may not work for another. It is important to listen to your body and find an exercise routine that you enjoy and that feels safe.