Birth Parents Blog

5 Workouts That Are Safe During Pregnancy

Posted by Lifetime Adoption on January 29, 2016

pregnancy_workout.jpgExercise is so great to do when you’re pregnant! It can improve your mood, make your recovery time after delivery quicker, and help with the nausea, constipation, and the tiredness you’re probably experiencing right now. All of the exercises listed here will make your muscle tone, endurance, and blood circulation to rise. You’ll be thankful for all that health when you’re delivering!

It is difficult though to get moving when your body’s aching, your ankles are huge, and you can’t sleep. But you can be motivated by the tons of benefits that exercising while you’re pregnant offers. It’s suggested that pregnant women get at least half an hour of exercise a day, most days of the week. The physical activity you get a day can count towards the half hour. For example, you could take three 10 minute walks.

You might be worried about the dangers of working out while you’re pregnant. Make sure to get the go-ahead from your doctor to work out. He or she will probably tell you to avoid really strenuous exercises. For example, one pregnant woman told us that her doctor advised her not to do exercises that made her heart rate go over 140 BPM. So, she had to stop going to spin class until after she delivered.

Here are 5 safe exercises that you can do while you’re expecting:

  1. Low-impact cardio classes…If you’re new to exercise, classes are a great way to get your heart rate up and your endorphins flowing. As you get farther along in your pregnancy, don’t do any exercises that have you trying to balance. (Your center of gravity is moving as your belly grows). If you’re not new to exercise, make sure that you’re not exercising to the point that you feel like you’re going to collapse! 
  2. Swimming is one of the best pregnancy workouts. When you’re in water, you weigh a lot less than what you actually do, so swimming will make you feel lighter and more agile. Swimming can help with back pain, puffy ankles, and nausea. It’s also gentle on your joints, which get looser during pregnancy.
  3. Walking is really easy to fit into a crammed day. And, you can keep walking all throughout your pregnancy. You don’t have to pay for a gym membership or any gear. Just don’t walk on any uneven paths, especially late in your pregnancy, when your belly gets in the way of seeing the way.
  4. Prenatal yoga is another great pregnancy workout. It allows you to relax, practice deep breathing, and increases flexibility. These things will come in handy for when you give birth. Most communities offer prenatal yoga, or you can ask a regular yoga instructor to adjust the poses for you. Avoid Bikram yoga (a.k.a. “hot yoga”) because it’ll make your body temperature too high.  
  5. Prenatal Pilates, which lengthens your muscles and strengthens your core. A strong core will make your posture better, help with backaches, and improve flexibility. If you can't afford a Pilates class, try searching for "Prenatal Pilates" on YouTube. Just make sure that the videos is meant for pregnant women.

Again, we encourage you to talk to your doctor before starting these or any type of exercise when you’re pregnant. If this pregnancy post helped you, we suggest you sign up for our pregnancy newsletter. You can say what month in pregnancy you're in, so the newsletter is customized especially for you! Sign up by clicking on the image below:

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Topics: exercise during pregnancy, pregnancy health, prenatal Pilates