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Just because you’ve got a baby on board doesn’t mean that you have to sit on the sidelines and stop exercising. While the types of exercises that you can do may change over the course of your pregnancy, keeping fit can reduce some of your aches and pains, boost your energy, and help you to better deal with the strain of labor. Let’s take a look at the five best pregnancy workout options for your fitness routine.
The Centers for Disease Control and Prevention (CDC) recommends that pregnant women spend 30 minutes a day, five days a week, in an exercise or an active program. It doesn’t define the types of exercises you should do — just that you should check with your doctor before starting the program to make sure you don’t have any conditions that would prevent you from starting and that you exercise within limits. Pushing yourself is not a wise idea.
Why pregnancy exercise is important
When you’re pregnant, you are building a little body inside of you. At the same time, your body is changing and preparing itself to deliver that little body. Experts suggest doing more than one type of exercise to maximize your benefits. “If you do a few things together, you’ll see the most improvement,” trainer Katie Adam told Mom.com. “Cardiovascular training gets your heart and lungs pumping. Resistance training helps build muscles. You’ll notice an increase in your stamina, mobility, and confidence.”
Adam believes that while 150 minutes a week is ideal, if you haven’t been in an exercise program prior to your pregnancy, you’ll want to ease into a routine. Start with 10-minute workouts and work your way up to longer ones.
How to exercise: Pregnancy workouts
There are five simple things that you can do to keep your health up and prepare your body for childbirth.
Walk the Line
Whether you were a world-class athlete or had a love-hate relationship with your gym membership before your pregnancy, walking is something that any healthy woman can do, according to the American College of Obstetricians and Gynecologists (ACOG). If you rarely exercised before you conceived, walking 30 minutes a day can ease you into a more active routine.
Yoga Workout
Taking yoga classes can help you stay fit and prepare you for labor and delivery. While you shouldn’t do any form of exercise that requires you to lie on your back after the first trimester, you can work out with standing yoga poses, such as the warrior II or the squatting horse hands. You can also try sitting poses that allow you to relax and work your leg muscles.
Go for a Swim
Jumping or activities that require jarring motions can put unnecessary strain on your joints and muscles during pregnancy. Swimming provides a full-body workout without adding the stress that other exercises can. Going for a swim is a way to get in some aerobic activity while working all of your large muscle groups in a gentle way.
Bike It
The ACOG suggests cycling as an aerobic workout for expecting moms. Riding a bike, like swimming, is a low-impact, non-weight-bearing type of exercise. Cycling can get your heart rate up and improve the strength in your leg muscles without putting extra pressure on your joints. That being said, there are more external risks to outdoor cycling than indoor cycling that include weather, bumps in the road, and cars. Some experts even feel that you should stop outdoor cycling after the first trimester. “The biggest risk with cycling outdoors is the risk of falling, leading to abdominal trauma,” physical therapist Heather Jeffcoat told Healthline.
Stretch Out
Stretching provides a way to loosen your muscles and help you relax. More flexible muscles are better able to carry your extra baby weight. Simple stretches, such as a standing calf stretch or a seated hamstring stretch — sitting on the floor with one leg out and pulling your hands toward your toes — are easy ways to start getting limber.
“As your pregnancy progresses and your lower body starts bearing more weight, your hip flexors, quads, and lower back will tighten,” explained mom and personal trainer Emily Skye.
Exercise to avoid: Pregnancy watch list
You want to avoid exercises that put a strain on your body and ones that can possibly cause even mild abdominal trauma. This includes exercises that involve jarring motions and rapid directional changes. You should also avoid any activities or exercises that require you to lie flat on your back for extended periods. This is especially important to take note of during the last 3–4 months of your pregnancy.
According to Healthline, any high-intensity activities or sports that increase your chances of falling should be avoided. These include:
- Horseback riding
- Rock climbing
- Boxing
- Skiing
- Competitive soccer
- Rugby
- Basketball
- Ice hockey
Exercises to avoid include:
- Jumping, hopping, skipping, or bouncing
- Deep knee bends
- Full sit-ups
- Double leg raises
- Straight leg toe touches
Also, avoid any exercises or activities that can cause you to overheat, including running, cycling, or participating in hot yoga classes.
Talk to your doctor about a suitable exercise program based on your health and lifestyle. The last thing you want is to create a problem when you’re trying to be more healthy for your baby.
*Disclaimer: The advice on Mom.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.
