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Get Excited! Here’s How to Safely Exercise During Pregnancy
by Jessica Lane
Updated: Sep. 29, 2023
Originally Published: May 26, 2023
When you’re expecting, numerous aspects of your life can shift. Certain foods and drinks are temporarily off-limits, your closet transforms with flowery maternity wear, and even your fitness routine requires some prenatal adjustments. Fortunately, identifying safe workouts for both you and your baby is quite manageable and can seamlessly fit into your day. In fact, you’ll likely find that many elements of your usual exercise routine can continue throughout your pregnancy—as long as you follow a few straightforward guidelines.
As a first-time mom, I recall feeling anxious about which exercises were appropriate as my belly grew. I understood the importance of staying active, but I didn’t want to risk my baby’s safety. After some research, I discovered that many of the activities I enjoyed before those two lines appeared on the test were still safe throughout all three trimesters. Just remember to keep a few considerations in mind, and always consult your healthcare provider before starting any exercise program.
How Often Should You Work Out During Pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women aim for at least 150 minutes of moderate aerobic activity weekly. This could involve brisk walking or even engaging in household tasks like gardening—anything that elevates your heart rate, but still allows you to chat comfortably.
You can break the 150 minutes down in any way you prefer. Some may opt for 30 minutes of exercise five days a week, while others might choose to do three 10-minute sessions throughout the day. These are just guidelines, so listen to your body and follow your healthcare provider’s advice.
What Are the Benefits of Exercising During Pregnancy?
Staying active is beneficial for everyone, but exercise offers specific advantages for expectant mothers. For instance, it can:
- Alleviate back pain
- Reduce the risk of gestational diabetes
- Prevent preeclampsia
- Ease constipation
- Improve blood circulation, enhancing heart and blood vessel health
In short, keeping fit is a win-win for you and your baby!
What Exercises Are Safe During Pregnancy?
Walking remains a top choice for exercise, as it promotes overall health. However, there are other options to consider as well:
- Swimming: A fantastic low-impact workout that engages multiple muscle groups.
- Spinning: Using a stationary bike is safer than cycling outdoors, minimizing the risk of falls. Check with your doctor about any specific recommendations regarding intensity or duration.
- Yoga: Prenatal yoga can help alleviate stress and strengthen your core along with Lamaze-style breathing, which is useful during labor.
- Pilates: Prenatal Pilates can help relieve lower back pain, strengthen your pelvic floor, and enhance balance.
- Walking: It’s so beneficial for your health that it deserves a spot on this list. Need to unwind? Take a leisurely stroll!
Additional Tips for Exercising During Pregnancy
When working out, ensure you do so safely. Keep these precautions in mind before you begin your prenatal exercise routine:
- Start with a warm-up followed by a few minutes to cool down.
- While 30-minute sessions are recommended, listen to your body; if you can only manage 10 or 15 minutes, that’s perfectly fine. Aim for daily activity.
- Avoid exercising in hot weather and stay well-hydrated.
- If you weren’t very active prior to pregnancy, start slow with basic exercises to avoid overdoing it.
- When getting up from the floor, do so slowly to prevent dizziness or falls.
- Ensure you’re exercising on a flat, stable surface to avoid trips.
- Wear supportive clothing and a good sports bra for comfort.
Be aware of your limits, especially if you have any medical conditions. If you’re expecting multiples (twins, triplets, etc.) or have cervical insufficiency, gestational hypertension, preeclampsia, or any other high-risk condition, it’s best to minimize exercise to avoid complications.
For more guidance on pregnancy and exercise, check out this informative article on home insemination and refer to this expert source for further insights. Additionally, the CDC provides an excellent resource for pregnancy-related information.
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Summary
Exercising during pregnancy is essential for both physical and mental well-being, and most women can continue their regular activities with some modifications. Emphasizing safety and comfort, it’s crucial to consult with your healthcare provider and listen to your body. Various workouts, such as walking, swimming, and prenatal yoga, can be beneficial. Always prioritize hydration, avoid extreme temperatures, and be mindful of your limits.