Exercise & Pregnancy: Safe and Easy Pregnancy Exercises

Keeping up with a good exercise routine is so important when pregnant. There are many safe and effective pregnancy exercises that can be done at home or in the gym. The biggest thing to remember is to not push yourself too hard. Listen to your body and stop when it tells you it’s done! Having a strong body will come in very handy during labor and delivery. The American College of Obstetricians and Gynecologists recommend pregnant women get 30 minutes or more of exercise per day. It really is that important. Our Baby Box experts have listed the top pregnancy exercises to do to stay in good physical shape.

 

Here are 6 great ways to stay in shape while pregnant:

 

1. Walking

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.

 

2. Swimming

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.

 

3. Kegels

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. Ellipticals/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.

 

5. Yoga

Prenatal yoga is fantastic in relieving stress, back pain, and getting 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.

 

6. Biking

Stationary bikes are a great, low-impact way to work out while pregnant. Sit on the bike at the gym, watch your favorite show, and take it as easy as you need to.

 

Benefits of working out when pregnant:

  • Less likely to have back pain
  • Less likely to have gestational diabetes
  • Makes labor and delivery easier
  • Reduces constipation
  • More energy and less fatigue
  • Less weight to lose when the baby is born
  • Relieves stress
  • Improves 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.

 

Sources:

https://www.livestrong.com/article/302119-calories-burned-while-treading-water/
https://www.webmd.com/baby/exercise-during-pregnancy#1
http://americanpregnancy.org/labor-and-birth/kegel-exercises/
https://www.whattoexpect.com/pregnancy/exercises-for-pregnant-women