Creating a pregnancy exercise routine is a great way to feel your best throughout your trimesters and ensure a healthy pregnancy. The American College of Obstetricians and Gynecologists recommend pregnant women get 30 minutes or more of exercise per day, and luckily, there are many safe, easy and effective pregnancy exercises that you can do in the comfort of your own home or at the gym. The most important thing to remember? Don’t push yourself too hard. Listen to your body and stop when it tells you it’s done!
Keep reading for easy ways to create a pregnancy exercise routine.
6 pregnancy Exercises to incorporate into your day
This is by far number one. Get out there and walk! For women who are usually runners, you can continue to run when pregnant, but not everyone likes the way it feels. If you normally run 3 miles a day, change it up and walk it. Yes it may take longer, but you are getting a great workout just the same.
It’s a wonderful way to work your entire body. In the pool you can actually feel weightless, which is a real treat when you are carrying around a basketball sized tummy. Treading water burns between 200-600 calories per hour depending on how fast you are going.
Doing Kegel exercises is an easy way to get your lady parts in great shape for delivery. It can also help with bladder control and hemorrhoids. During the initial postpartum period it’s a great way to get everything to heal from birth. To do a kegel simply practice stopping the flow of urine while going to the bathroom. That squeezing feeling is what you will do over and over again.
4. Elliptical machine/treadmills/stair climbers
These excellent cardio machines at the gym are great to use during pregnancy. They include bars to hold onto to keep your balance, and are very easy on the joints, compared to running.
Prenatal yoga is a fantastic way to relieve stress, back pain, and encourage your muscles to relax and stretch. The techniques used in yoga can really help with labor, such as deep breathing and relaxing. Make sure to ask your instructor if your normal routine is safe to continue doing or if there are any exercises you should avoid.
Stationary bikes are a fabulous, low-impact option to add to your pregnancy exercise routine. Sit on the bike at the gym, watch your favorite show, and take it as easy as you need to.
the 7 Benefits of A Pregnancy exercise routine
- Less likely to have back pain
- Less likely to have gestational diabetes
- Reduces constipation
- More energy and less fatigue
- Healthy weight management
- Relieves stress
- Improved posture
Women who are high risk should not do pregnancy exercises unless cleared by their doctor. Always talk to your doctor if you are unsure about something or have any unusual pain, discomfort, or spotting while working out.