Fitness
8 Great Pregnancy Workouts to Keep you Strong and Active
Pregnancy Workouts help to reduce your back aches, your ankles are swollen and you can’t sleep (let’s not even talk about the bloating and constipation!). If only there were something you could do to minimize the common symptoms of pregnancy. Turns out, there is: exercise is one of the most effective cures for the aches and pains of the expecting set.
Pregnancy Workouts has many benefits, from boosting your mood and improving sleep to potentially decreasing the risk of gestational diabetes and preeclampsia.
Benefits of Pregnancy Workouts (Exercise)
Pregnancy Workouts Exercise does wonders. It boosts mood, improves sleep, and reduces aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby is born.
Exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends that healthy women with uncomplicated pregnancies aim to exercise at least 20 to 30 minutes a day with moderate intensity on most or all days of the week. The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles to handle the physical demands of pregnancy and the postpartum period without causing undue physical stress for you or the baby.
Consult Your Healthcare Provider First
Always consult your healthcare provider before starting any Pregnancy Workouts exercise program. If you get the go-ahead to work out, be sure to listen to your body. Don’t overdo it – stop if it hurts or feels uncomfortable. And before you put on your sneakers, learn the rules of safe pregnancy exercise. Many gyms and community centers offer fitness classes designed specifically for pregnant women and have instructors who can offer expert guidance on exercising safely.
How much should I exercise during pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate Pregnancy Workouts exercise per day, most (if not all) days of the week.
What counts toward that 30 minutes? As far as your heart and general health are concerned, three 10-minute walks sprinkled throughout the day are just as beneficial as 30 minutes on the treadmill or bike at the gym. For that matter, even non-exercise activity — like 15 minutes of vacuuming and 15 minutes of light yard work — counts toward your daily goal.
The following Pregnancy Workouts activities are usually safe for expectant moms, although some of them may not work for you as you near your due date.
Best cardio workouts during pregnancy
As long as you get the go-ahead to exercise from your practitioner, you can consider the following cardiovascular exercises to increase blood circulation, muscle tone and endurance (which you’ll be thankful for come delivery day):
Aerobics
Aerobic exercise strengthens your heart and tones your body. And if you take a class for pregnant women, you’ll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby.
Walking
One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It’s also easy to do almost anywhere, doesn’t require any equipment beyond a good pair of supportive shoes, and is safe to do throughout all nine months of pregnancy.
Running
Going for a jog is an excellent way to exercise your heart and build endurance during pregnancy. The intensity of your run depends mostly on whether you’re a veteran runner or a newbie. If you’re a beginner, it’s best to start at a slow pace on shorter routes before gradually building up to 30-minute runs.
Dancing
Swimming
Flexibility and strength training For Expectant moms
Weight training
As long as you take the necessary precautions and use good technique (meaning slow, controlled movements), weight training is a great way to tone and strengthen your muscles. Building strength during pregnancy will help prepare you for all the baby lifting you’ll be doing soon!
Yoga
Yoga can maintain muscle tone and keep you flexible with little, if any, impact on your joints. But to give your heart a workout, you may have to add a walk or swim several times a week.
Stretching
Stretching is a great way to keep your body limber and relaxed as well as prevent muscle strain. Add stretching to your cardiovascular exercises to get a complete workout.
Tips for pregnancy-safe workouts
New to exercise? Start slowly. Going all-out when you’re a newbie can lead to sore muscles, sagging resolve and even injury. Start with 20 minutes, including warm-up and cool-down, and build to 30 (or more, if you feel comfortable).
Pack a snack. High-intensity exercise or exercise for longer than 45 minutes can lead to low blood sugar, so enjoy a light protein-carb combo snack before and after workout sessions.
Listen to your body. Never exercise to the point of exhaustion when you’re expecting. And checking your pulse isn’t the trick to figuring out if you’re overdoing it. A little sweat is good; getting drenched isn’t. While vigorous exercise is okay for expecting women, keep your intensity to a 13 to 14 max on a scale of 20; you should work out only so hard that you can still talk while you’re moving. And you should feel energized, not drained, after you finish.
Keep off your back. Avoid exercises that have you lying flat on your back or standing still without moving for a prolonged period of time after the fourth month. The weight of your expanding uterus could compress blood vessels, restricting circulation.
Know when something is wrong. Stop exercising if you have calf pain or swelling or muscle weakness affecting balance. Serious signs that necessitate a call to the practitioner include unusual pain anywhere (from your hips to your head), a cramp that doesn’t go away when you stop, regular painful contractions, chest pain, very rapid heartbeat, difficulty walking, a sudden headache, lightheadedness, increased swelling, bleeding, or a reduction in fetal movement after week 28.
Avoid certain moves. Full sit-ups or double leg lifts pull on the abdomen, so they’re probably best avoided. Also skip activity that requires deep backbends, deep flexing or extension of joints, jumping, bouncing, sudden changes in direction, or jerky motions.
Drink up. For every half hour you work up a sweat, down at least an extra full glass of water — more in hot weather or if you’re seriously sweating. Start sipping ideally 30 to 45 minutes before you begin exercising, and continue to sip on plenty of water during and after your workouts.
Dress for success. Wear loose, breathable, stretchy clothes and a sports bra that supports your breasts without pinching. Don’t forget to replace your sneakers if they’re aging to reduce risk of injuries or falls.
Keep in mind that there are plenty of other ways to fit in fitness during pregnancy. If you’re at all unsure what’s safe, always confirm with your practitioner what’s okay and what’s not for you. Whatever you do, try not to be too hard on yourself when it comes to exercising, and don’t forget to have fun!
Already a gym rat? Don’t go overboard. If you’re already hitting the gym on the regular, keep in mind that while now’s a good time to maintain your fitness level, it’s probably not the time to increase it. Save the PRs for after you deliver.
Stay cool. Skip the saunas, steam rooms and hot tubs, since anything that raises a mom’s body temperature more than 1.5 degrees Fahrenheit is a no-go. If temperatures soar, keep your workouts inside. And always stay in an air-conditioned environment for prolonged workout sessions.
Note: Always consult your healthcare provider before starting any Pregnancy Workouts exercise program. If you get the go-ahead to work out, be sure to listen to your body. Don’t overdo it – stop if it hurts or feels uncomfortable. And before you put on your sneakers, learn the rules of safe pregnancy exercise. Many gyms and community centers offer fitness classes designed specifically for pregnant women and have instructors who can offer expert guidance on exercising safely.
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Admin
February 20, 2025 at 2:53 pm
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