We all know the importance of exercise when it comes to living a healthy lifestyle, no matter what phase of life you are in, but it can be especially important during pregnancy. It might be easy to think you can just take a 9-month sabbatical from exercise during this special time of your life, but that can have lasting impacts on your health and fitness that can be very hard to overcome once your baby has arrived. You should always check with your doctor first, but as long as your doctor has given you the go-ahead you can begin incorporating pregnancy exercises into your daily routine.
Even though you might not be able to exercise with the intensity that you could pre-pregnancy or even perform certain exercises at all, that does not mean there aren’t other forms of exercise that you can do that will be equally as beneficial.
Here is a list of 8 exercises that are appropriate for pregnant women to perform:
1. Swimming
Over-heating is one thing all pregnant women should be careful to avoid when exercising, but with swimming it is nearly impossible to overheat. That, along with the fact that swimming adds no extra weight and stress to your joints, makes swimming one of the safest exercises for pregnant women.
2. Jogging
Running or jogging is a great exercise that many women enjoy doing, and just because you are now pregnant does not mean that you have to eliminate your morning jog from your routine. Pregnant women should just be careful to avoid over-heating, if jogging outdoors, and wear proper shoes.
3. Walking
Walking is a wonderful alternative to jogging. It is much easier on your joints and is an exercise you can do further along into your pregnancy.
4. Bicycling
Biking can be a fun way to exercise, as well as a wonderful way to get around town. It also puts very little stress on your body. If weather is not suitable for biking outdoors, an indoor stationary bike is also a great alternative.
5. Elliptical or Stair Climbing Machines
If you have access to a gym there will most likely be elliptical and stair-master machines that you can use. These machines are a great way to exercise for pregnant women because they have balancing hand rails for support and are typically in an air-conditioned room.
6. Aerobics
Many fitness clubs offer aerobics classes with various levels of intensity for you to choose from. Check with your local club to see if they offer an aerobics class for pregnant women; which would be a great way to connect with other women in your area who are also pregnant.
7. Dance
Dance can be a wonderful form of exercise, and is a lot of fun too. Also, you can do it anywhere. But you can also check for dance studios in your area that might offer pregnant dance classes. Just be sure to avoid a lot of spinning, jumping, or leaping.
8. Yoga
Yoga is a form of exercise for your body, but also for your mind. Not only will yoga keep you limber, balanced, and toned, but it will also help you to practice breathing deeply and relaxing; which will be of great benefit when it comes times for you to give birth to your baby.
Important Tips to remember when exercising during pregnancy:
- Wear comfortable clothing
- Wear shoes with good support
- Drink plenty of water
- Keep your heart rate under 140 beats per minute
- Avoid jerking motions
- Avoid lying on your back for extended periods of time
Please stop exercising if you experience any of the following symptoms:
- Vaginal bleeding
- Dizziness
- Faintness
- Shortness of breath
- Contractions
- Nausea
