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Exercising is vital for maintaining a healthy lifestyle. And you don’t have to stop that routine just because you are pregnant. It is, in fact, beneficial to do some kind of workout while you are expecting. However, it is important to ensure that it is safe for you to work out during this period, and it wouldn’t affect your pregnancy in any way. So, make sure that you discuss this with your OB/GYN and get their approval first.
Exercising during pregnancy does not have to be a vigorous routine (and we suggest against it). However, you could continue doing most types of exercise, such as swimming, yoga, and cycling (1). The goal should be to maintain a steady level of fitness instead of going for optimum results. Below we have mentioned a few workout routines that you could continue while you are expecting.
1. Aerobic Exercise
This type of exercise includes activities that speed up your heartbeat. There are a number of aerobic exercises you could choose from, such as swimming, brisk walking, and cycling, to name a few. If you have never tried aerobics before, it is advised to start off slow and eventually build it up to half-hour sessions with a minimum of two and a half hours of moderate-intensity activity a week (2).
2. Cycling
You could go for cycling as it is a low-impact exercise that is ideal to do towards the start of your pregnancy. However, it is essential to check your balance. As the bump grows, you could find yourself losing the balance. At this stage, it is recommended to avoid the bike and opt for a stationary one from then on (3). It will offer the same experience in a much safer way.
3. Jogging
If you are used to jogging or running before being pregnant, you could likely continue the same during this stage. As long as you feel comfortable, that is! However, it is always best to get approval from your OB/GYN first and modify the routine to suit this stage (4).
4. Swimming
Swimming is a great way to get a workout during pregnancy as it helps support your bump without straining your back. It also helps speed up your heart rate without hurting your knees and joints. You could also go for aquanatal classes as they are a great way to meet other moms-to-be (5). However, make sure you are extra cautious while stepping into the pool as there is a higher chance of losing balance when you are with a baby bump.
5. Walking
Walking could be one of the best and safest forms of exercise while being pregnant. You could go for walking for the whole nine months provided you feel comfortable doing it. For people who are not used to doing other forms of workout, walking is the safest form of exercise during this period.
6. Pilates
Pilates is a great exercise option to go for while you are expecting. It increases your flexibility and strength. It also helps better your posture and balance, allowing you to prepare for the process of childbirth and recovery. It is especially recommended that you go for prenatal pilates sessions that are curated with poses that are safe for pregnant women (6).
7. Yoga
Yoga is a great way to amp up your mental health during pregnancy. It also improves your physical well-being. The practice helps better your body’s flexibility and posture. You could also opt for prenatal yoga that comes with breathing exercises and postures that are specially curated for pregnant women (7).
If you prefer working out indoors or are short of time, there are a number of exercises that you could do at home. You could even consider doing walking, Zumba, and yoga indoors. You could also choose from a plethora of pregnancy exercise videos, whether in the form of DVDs or online. You could also amp up your physical activity by doing chores around the house, such as gardening and cleaning.
8. Avoid Overdoing It
While maintaining some kind of physical activity is recommended during pregnancy, make sure you don’t overdo it, as this can affect the baby as well. Doing vigorous exercise can cause your body to overheat, which is not good for the health of the baby. It is important to remember that you need to maintain a steady and stable routine at this stage. Focus on improving your breathing, which in turn helps with your heart rate. However, don’t work yourself up too much to the point where you find it hard to speak. On the other hand, if you are going for a workout session or a gym, let your instructor know that you are pregnant, so they can advise you on the routines that are safe for you.
How did you maintain your fitness during pregnancy? What kind of routines did you find comfortable doing? Let us know in the comments section below.
Safe Pregnancy Exercises for Every Trimester
Watch this video to learn safe, trimester-specific pregnancy exercises. Get tips on pelvic floor strength, low-impact cardio, and posture. Stay healthy and fit!
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