No matter what trimester you’re in, exercising is good for both your health and your baby’s health. ACOG recommends at least 150 minutes of moderate-intensity aerobic activity a week. There are plenty of benefits to exercising during pregnancy that will even carry into your post pregnancy days (like bouncing back from giving birth faster). Before starting any exercise plan, make sure to get the green light from your doctor first. Here are 5 simple ways you can stay active with these pregnancy workouts.
Swimming
Swimming is a great cardiovascular exercise you can do to get your heart rate up safely. The water supports your body weight, making this workout easy on your joints. Not only is it refreshing to go for a dip on a hot day, but you’ll also be able to tone your muscles without worrying about overheating while doing it.
Walking
One of the safest and easiest pregnancy workouts to do no matter what point you’re at in your pregnancy is walking. It’s an excellent way to ease into an exercise routine, especially if you’re a beginner. Just like swimming, you can achieve moderate aerobic conditioning with minimal stress on your joints with a brisk walk. So lace up your shoes and enjoy a nice stroll through the neighborhood or park.
Dancing
We can all agree committing to a workout out can be a struggle, especially when you’re not looking forward to it. How about dancing? Not only is it fun, but dancing is a safe and beneficial way to burn calories when you’re pregnant. Check out prenatal dance videos, sign up for a Zumba class, or simply turn on the radio and let loose while you enjoy this bonding time with your baby-to-be.
Prenatal Yoga or Pilates
If you don’t already know, yoga and Pilates are great stress relievers and are perfect for strengthening both the body and the mind. Om. By promoting relaxation, yoga and Pilates help ease tension in your body and stretching poses increase flexibility so you can better navigate the environment around you with your pregnant belly.
Biking
Another joint-friendly pregnancy workout includes the use of a stationary bike. Because you’re in a sitting position, the bike supports your weight and is considered safe due a lower risk of falling since your growing belly affects your balance further along into pregnancy. You might not get the same views as you would on a regular bike, but you can put on some music or TV in the background and pretend!
Whichever pregnancy workouts you choose, make sure it’s enjoyable so it’s easier to stick with it. You’ll find that both your mind and body will notice the difference.
Disclaimer: PerkinElmer and ViaCord do not endorse or make recommendations with respect to research, medications or treatment. All information is provided for informational purposes only.
Resources:
Exercise and Pregnancy. (2019, October 31). Retrieved August 12, 2020, from https://americanpregnancy.org/pregnancy-health/exercise-and-pregnancy/
Exercise During Pregnancy. (n.d.). Retrieved August 12, 2020, from https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
Physical Activity and Exercise During Pregnancy and the Postpartum Period. (n.d.). Retrieved August 12, 2020, from https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
Pregnancy and exercise: Baby, let's move! (2019, June 15). Retrieved August 12, 2020, from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
