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Get Energized! Here’s How to Safely Exercise During Pregnancy
by Jamie Carter
Updated: Sep. 29, 2021
Originally Published: May 26, 2021
Yan Krukov/Pexels
Pregnancy brings many changes to your life, from dietary restrictions to a new wardrobe filled with maternity clothes. Your exercise routine may also need some adjustments, but finding safe workouts for you and your baby is easier than you think. In fact, you might be surprised to learn that much of your usual workout can remain the same throughout your pregnancy, as long as you follow a few straightforward guidelines.
As a first-time mom, I remember being anxious about which exercises were safe to perform as my belly grew. Staying active felt important, but I wanted to ensure I wasn’t putting my baby at risk. After some research, I discovered that many of the activities I enjoyed before seeing those positive test lines were safe to continue during all three trimesters—just with a few considerations. Always consult with your healthcare provider before starting any new exercise regimen.
How Often Should I Exercise During Pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) suggests that pregnant women strive for at least 150 minutes of moderate aerobic activity each week. This could include anything from brisk walking to gardening—anything that gets your heart rate up but still allows for conversation.
Feel free to break up the 150 minutes however you choose. Some may prefer a 30-minute workout five days a week, while others might opt for three 10-minute sessions throughout the day. These are merely guidelines, so do what feels right for you and follow your provider’s advice.
What Are the Benefits of Exercise During Pregnancy?
Staying active offers numerous benefits for your health, especially during pregnancy. Regular exercise can help:
- Alleviate back pain
- Lower the risk of gestational diabetes
- Prevent preeclampsia
- Ease constipation
- Improve blood circulation, strengthening your heart and blood vessels
In short, maintaining an exercise routine is beneficial for both you and your baby!
What Are Some Safe Pregnancy Exercises?
As previously mentioned, walking is an excellent exercise that engages the whole body. However, there are several other activities you might consider:
- Swimming: A low-impact option that works major muscle groups.
- Spinning: Using a stationary bike is generally safer than riding an outdoor bike, but consult your OB for any specific recommendations regarding intensity.
- Yoga: Prenatal yoga can help reduce stress while strengthening your core and practicing breathing techniques useful for childbirth.
- Pilates: Prenatal Pilates can alleviate back pain, enhance pelvic floor strength, and improve balance.
- Walking: It’s fundamental, so don’t underestimate its power! Need to unwind? A simple stroll can do wonders.
Are There Any Additional Tips for Exercising During Pregnancy?
When working out, it’s essential to exercise safely to avoid injuries. Keep these precautions in mind:
- Warm up before starting your workout and include a few minutes of relaxation afterward.
- Aim for 30-minute sessions, but start with shorter durations if needed, making it a daily habit.
- Avoid exercising in hot weather and stay well-hydrated.
- If you weren’t very active pre-pregnancy, start slowly to prevent overexertion.
- When transitioning from floor exercises, rise slowly to avoid dizziness or falling.
- Ensure your workout surface is flat to reduce the risk of trips.
- Wear a supportive bra and comfortable clothing for ease of movement.
Be aware of your limitations, especially if you have certain medical conditions. If you’re expecting multiples or have other high-risk conditions, consult your healthcare provider about limiting exercise to avoid complications.
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Summary:
Pregnancy doesn’t have to mean putting your exercise routine on hold. With the right approach and precautions, staying active can be beneficial for both you and your baby. Aim for at least 150 minutes of moderate activity weekly and consider safe exercises like walking, swimming, and prenatal yoga. Always consult your healthcare provider to ensure your workout plan is safe and tailored to your needs.