If you were healthy and active before becoming pregnant, it’s generally safe to continue your exercise routine during pregnancy. However, be sure to consult your doctor for confirmation. As your belly grows in later stages of pregnancy, you may need to modify some activities or reduce the intensity of your workouts.
If your doctor approves your exercise, choose activities that you enjoy. If you didn’t have a regular exercise routine prior to pregnancy, now is a great time to start. Discuss safe options with your doctor and begin gradually, increasing your fitness level over time. For instance, you might start with just 5 minutes of activity each day and gradually work up to 30 minutes daily.
These activities usually are safe during pregnancy:
Walking
Taking a brisk walk is an excellent workout that is gentle on your joints and muscles. If you’re new to exercising, it’s a fantastic choice.
Strength Training
Strength training can help you build muscle and make your bones strong. It’s safe to work out with weights as long as they’re not too heavy. Ask your Doctor about how much you can lift.
Swimming
The water supports the weight of your growing baby, and moving through it can help elevate your heart rate. It’s gentle on your joints and muscles, making it a great option. If you experience low back pain with other activities, consider trying swimming.
Riding a stationary bike.
Using a stationary bike is safer than riding a regular bicycle during pregnancy. You’re less likely to fall off a stationary bike, even as your belly grows.
Yoga and Pilates classes
Inform your yoga or Pilates instructor that you’re pregnant. They can help you modify or avoid poses that might be unsafe during pregnancy, such as lying on your belly or flat on your back (after the first trimester). Many gyms and community centers also offer prenatal yoga and Pilates classes specifically designed for expectant mothers.
Low-impact aerobics classes
In low-impact aerobics, at least one foot remains on the ground or on the equipment at all times. Examples include walking, using a stationary bike, and working out on an elliptical machine. Low-impact aerobics are easier on your body compared to high-impact activities. In high-impact aerobics, both feet leave the ground simultaneously, with examples being running, jumping rope, and doing jumping jacks. Be sure to inform your instructor that you’re pregnant so they can assist you in modifying your workout if necessary.
You don’t need to belong to a gym or own special equipment to be active. You can walk in a safe area or do exercise videos at home. Or find ways to be active in your everyday life, like doing yard work or taking the stairs instead of the elevator.
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