Congratulations, you’re a mama-to-be. You can (and you should!) continue your workout routine as long as you have received the okay from your doctor. You can continue your exercise routine even if you are pregnant. You’re bloated and constipated. Your ankles are swollen. And you can’t sleep. While you may not want to hit your favorite Jazzercise classes, it turns out that exercising during pregnancy can help reduce some of the most common aches and discomforts. The most important thing to remember is to exercise safely. Here are some tips for working out while pregnant:
How much exercise should I do during pregnancy?
Healthy pregnant women are generally advised to get at least two and a half hours of moderate-intensity exercise each week. You’re exercising enough to raise your heart rate, break a little sweat and get your blood flowing. But not too much so that you are huffing and puffed for the next breath. You don’t need to exercise for 2 1/2 hours at once. Depending on your mood, you can break up your exercise into 10-minute increments or 20-minute intervals.
What are the benefits to exercising during pregnancy?
Exercise is a great way to relieve common pregnancy aches and discomforts. Regular exercise can also help reduce your risk for pregnancy complications, such as gestational diabetic and preeclampsia. It may even prevent you from needing to have a C-section. Regular exercise is also great for the mind, and this is important when pregnant. Exercise during pregnancy will help you to manage stress, and improve your sleep. Working out while pregnant will also prepare your body to deliver, giving you the strength and energy needed to make it through labor. You’re going to need it, we promise!
What are some safe exercise tips for pregnant women?
Exercise during pregnancy is safe in general, but there are some precautions that you should take to make sure your sweat session goes smoothly. Drink plenty of water, and always pay attention to your body’s feelings. Warm up before you exercise and cool down afterward. It’s good to sweat, but if you get soaked it could be a sign of overdoing things or too much heat. Sorry, no more hot yoga for the next nine months!
You should exercise so hard you can still speak while moving and not so hard you are completely out of air. Avoid exercises where you lie flat on your stomach, as well as moves that target the abs such as double leg lifts and sit-ups. Listen to your body, and stop working out if any sensations are abnormal. Safety first!
What types of activities can I do safely during pregnancy?
You can perform most exercises safely during pregnancy as long as they are done with caution. These are the safe exercises that doctors recommend for expecting women:
Walking
Running
Elliptical
Swimming
Hiking
Yoga and Pilates
Low-impact Aerobics
Dance
Indoor Cycling
Strength Training
Exercise and pregnancy: Does it affect your body?
You’re right! What would you expect from pregnancy? Working out during pregnancy can be an entirely new experience for even the most experienced fitness enthusiast, especially when your belly is growing! You may feel less energetic because your body is working harder to support a growing child. Your heart will also beat faster and harder during pregnancy in order to deliver oxygen to the baby. Your diaphragm may become more fatigued as your belly grows, which puts pressure on the muscle. You’ll also sweat a lot more during pregnancy, as your body temperature will be higher. You may lose your balance, too, because you have a human inside you.
Share this article with anyone you know who is expecting a baby so that they can have the best resources for safe and effective exercises throughout their pregnancy.
