Are you physically active and want to continue that routine during pregnancy? Or are you looking to start exercising but don’t want you can do while pregnant? These are pretty common questions that come to mind when planning how to exercise during pregnancy. Engaging in physical exercise is an activity that can improve or maintain your physical fitness and overall health and wellness. By regularly exercising during pregnancy you can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery.
The Safety, Benefits & Guidelines to Pregnant Exercises
Most of the time exercise is safe to do during pregnancy. It is usually even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine.
What are the benefits of exercise during pregnancy?
Just by exercising for 30 minutes each day you can be beneficial to your health during pregnancy. If you aren’t able to get in a 30 minute workout everyday then just engaging in exercise for just 20 minutes, 3 or 4 days a week, can is still be beneficial. The important thing is to be active and get your blood flowing.
To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. Prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.
Here are some of the benefits from exercise during pregnancy you may experience:
- Increases your energy
- Reduces backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
Avoid these types of exercises during pregnancy:
- Activities where falling is more likely
- Exercises that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion