The best kinds of exercise for pregnancy
How much should I exercise during pregnancy? Ideally, pregnant women should get at least minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. 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 .
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. You'll get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. And your baby may enjoy a fitter heart, lower BMI, and boost in brain health.
You can still benefit from getting active during pregnancy. Exercise is also perfectly safe, as long as you get the okay from your practitioner before hitting any new or familiar workout doo and follow a few pregnancy-specific modifications.
So lace up those sneakers and get going! But before you do, read these guidelines and learn about some of the best exercises for pregnant women. The American College of Obstetricians and Gynecologists ACOG suggests that expecting moms get at least 30 minutes or more of what are the dimensions of a cylinder 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 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. That said, definitely be sure to get the go-ahead from your practitioner before you start any exercise program during pregnancy.
Some conditions such as severe anemia, placenta previa, incompetent cervix and ruptured membranes, among others can rule out exercise during pregnancy. Swimming and water aerobics may just be the perfect pregnancy workout. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. Just be careful walking on slippery pool sides, and step or slide into how to fix the carpet water rather what exercise to do during pregnancy diving or jumping in.
And as your pregnancy progresses, your center of gravity will likely be off too. All that means the impact of how to make a thinking cap isn't worth the potential risk.
Want to go a little faster? Experienced runners can stay on track during pregnancy with a doctor's OK. Stick to level terrain or a treadmill and exeecise overdo it loose ligaments and joints during pregnancy can make jogging harder on your knees — and you more prone to injury.
Both ellipticals and stair climbers are good bets fo pregnancy. Keep in mind that as your pregnancy progresses, you may have a harder time with resistance or not; listen to your body and need to pay closer attention to where you step to avoid stumbles. Exefcise your abdomen expands, avoid any activities that require careful balance. Indoor cycling can be great exercise, as it lets you pedal at your own pace without the risk of falling or putting pressure on your ankle and knee joints.
Stay seated during hill climbs, since standing is too intense for moms-to-be. With the OK from a practitioner, many experienced expecting kickboxers can continue to get their kicks in the ring. Strength workouts help maintain and build your muscles. Stronger and more flexible muscles, in turn, help you to bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax.
As long as you get your doctor's OK to work out, here are the best strengthening exercises for pregnant women:. You might also want to switch to machines, which limit your range of motion to reduce any chance of injury. Use light weights with multiple repetitions instead. A pregnancy-appropriate Pilates routine focuses mainly on strengthening durinb core and lengthening what size power inverter do i need for a microwave muscles with low- to no-impact, which will help ease backaches and improve your posture as well as your flexibility and that all comes in handy during labor.
Barre classes — a mix of Pilates, yoga and ballet-inspired moves — are excellent for expecting women because they involve strengthening your lower body and core without much jumping. They also involve balance exercises, which help keep you stable as your baby bump throws off your balance.
Prenatal yoga is another ideal workout for moms-to-be: It encourages relaxation, flexibility, focus and deep breathing — all great preparation for the marathon of birth. Avoid Bikram furing yoga, since you need to pass on exercises that heat you up too much. Whhat ancient form of meditation involves slow movements that allow even the least flexible to strengthen their bodies without risk dk injury. Just look for pregnancy-specific classes or stick to exercises you know well, and be extra cautious with those involving balance.
Just so you know, What to Expect may earn commissions from shopping links. Why trust our product recommendations? Ready to hit the gym? While exercise during pregnancy is generally very safe, there are a few precautions you'll want to follow to work out safely during pregnancy. Follow these tips:. New to exercise? Start slowly. Start with 20 minutes, including warm-up and cool-down, and build to 30 or more, if you feel comfortable.
Already a gym rat? Stay cool. If temperatures soar, keep your workouts inside. And always stay in an air-conditioned environment for prolongued workout sessions. Warm duging and ro down. Since stopping abruptly traps blood in the muscles and reduces blood supply to other parts of your body including your babyfinish with a few minutes of walking and a few minutes of relaxation before taking on the rest of your day.
Listen to your body. And you should feel energized, not drained, after you finish. Know when something is wrong. Stop exercising if you have calf pain or swelling or muscle weakness affecting balance. Keep off your back. Avoid exercises that have you lying how to get fire safety certificate 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. Avoid certain moves. Also skip activity that requires deep back bends, deep flexing or extension of joints, jumping, bouncing, sudden changes in direction, or jerky motions. Drink up.
Start sipping ideally 30 to 45 minutes before you begin exercising, and continue to sip on plenty of water during and after your workouts. High-intensity exercise or exercise for longer than exercie minutes can lead to low blood sugar, so enjoy a light protein-carb combo snack before and after workout sessions.
Dress for success. Wear loose, breathable, stretchable clothes and a sports bra that supports your breasts without pinching. Stay motivated. Execise a pregnancy exercise routine that works for you is pretty simple: What exercise to do during pregnancy what you actually enjoy doing, and consider switching up workouts to keep things interesting. That way, even on the days when you'd rather be scarfing down a pint of ice cream on the couch, you'll be more likely to motivate yourself in the exerckse of the yoga mat.
The educational health content on What To Expect is reviewed by our medical review ehat and team of experts to be up-to-date and in line with the latest evidence-based medical information and what is the drinking age in indiana health guidelines, including the medically reviewed What to Expect books by Heidi Murkoff.
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If you have further questions, contact your ob-gyn.
Consider these simple tips: Start small. You don't need to join a gym or wear expensive workout clothes to get in shape. Just get moving. Try a daily walk through your Find a partner. Exercise can be more interesting if you use the time to chat with a friend. Better yet, involve the whole. Oct 28, · Now’s not the time to take on a new sport, but if you’re an experienced athlete, you should be able to continue the following outdoor sports given your doctor’s approval and a few modifications: Hiking: Avoid uneven terrain (especially later in pregnancy, when your belly can block your view of. Jul 20, · You may want to include these basic guidelines in planning exercise during pregnancy: Be sure to wear loose fitting, comfortable clothes, as well as, a good supportive bra. Choose well-fitting shoes that are designed for the type of exercise you are doing. Exercise on a flat, level surface to.
Exercise during pregnancy 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. Research suggests that prenatal exercise may also lower the risk of developing gestational diabetes and preeclampsia. If you've been diagnosed with gestational diabetes, exercise can help you manage the condition and prevent complications. 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. 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.
The following activities are usually safe for expectant moms, although some of them may not work for you as you near your due date. 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.
Swimming : Healthcare providers and fitness experts encourage swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises your large muscle groups both arms and legs , provides cardiovascular benefits, reduces swelling , and allows you to feel weightless despite all the extra pounds you're carrying.
It can be especially helpful for women with low back pain. 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. Dancing : Get your heart pumping by dancing to your favorite tunes in the comfort of your own living room or at a group dance class.
Avoid routines that call for leaps, jumps, or twirls. 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 minute runs.
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.
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! Exercises to ease aches and help with labor. When not to exercise during pregnancy. Committee opinion Physical activity and exercise during pregnancy and the postpartum period.
American College of Obstetricians and Gynecologists. Current comment: Exercise during pregnancy. American College of Sports Medicine. Women's health across the lifespan. American Physical Therapy Association. Barakat R, et al. Exercise during pregnancy and gestational diabetes-related adverse effects: A randomized controlled trial. British Journal of Sports Medicine 47 10 Clapp J, Cram C. Exercising through your pregnancy.
Omaha, NE: Addicus Books. Sanabria-Martinez G, et al. Effectiveness of physical activity interventions on preventing gestational diabetes mellitus and excessive maternal weight gain: A meta-analysis.
BJOG 9 : Exercise during pregnancy and the postpartum period: Practical recommendations. Join now to personalize. By Darienne Hosley Stewart. Medically reviewed by Catherine Cram, M. Strengthen your body for pregnancy and beyond with these safe pregnancy workouts you can most likely do right up until the day you deliver. Learn more about the benefits of exercise for pregnant women as well as the different types of pregnancy workouts that are safe for pregnancy.
Photo credit: iStock. Benefits of exercise during pregnancy Cardio for moms-to-be Flexibility and strength training for moms-to-be.
Benefits of exercise during pregnancy Exercise during pregnancy does wonders. Consult your healthcare provider first. Show sources ACOG. Darienne Hosley Stewart. Featured video. Pregnancy exercise for beginners. The 13 rules of safe pregnancy exercise. What activities should I avoid during pregnancy? Four exercises to ease aches and help with labor.
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