Keeping fit and getting regular exercise during pregnancy not only helps you to regain your pre-pregnancy figure after childbirth, but it also reduces stress levels and helps to prepare you physically for labour. Many women worry about harming their unborn baby through exercise, but there are several ways to safely exercise while pregnant, and here are five of them.
Yoga is an excellent form of exercise for pregnant women. It tones, strengthens and stretches your body, and it provides relaxation and inner peace. Practicing yoga strengthens your core, calms your mind and loosens up your body – all great practice for labour. There are specific prenatal yoga classes and DVDs readily available, but if you prefer to stick with your regular class, be sure to let your instructor know that you’re pregnant. There are certain yoga postures that you shouldn’t do while pregnant, or that will need to be modified while your pregnant. Better yet, sign up for yoga classes designed specifically for pregnancy. Try Evolve’s Prenatal Yoga workshops and classes.
Swimming is a great form of low-impact exercise that is suitable for everyone, including pregnant women. The buoyancy of the water supports your body and joints in a way that you don’t find in most other forms of exercise. It provides a combination of gentle aerobic exercise and muscle strengthening movements in a safe environment where you’re unlikely to injure yourself. It supports a larger range of motion and helps you avoid overheating. As long as you take the usual precautions, such as avoiding food for an hour before swimming and keeping well hydrated, swimming is a safe and beneficial form of exercise during pregnancy.
One of the easiest and cheapest forms of exercise is walking. It’s perfect for those that are pregnant and for anyone new to exercise. Walking for 30 minutes everyday at a moderate to brisk pace, provides cardiovascular benefits, strengthens the body and increases flexibility. As long as you wear comfortable and supportive shoes and keep well hydrated, walking is ideal for pregnant women. Even if you have a busy schedule, walking is something that can be incorporated into your day-to-day routine. Try leaving your car at home when you go on short journeys, i.e. to the doctor’s office or picking the kids up from school. Take the stairs instead of the elevator, or go for a 30 minute walk during your lunch break.
4. Weight training
Weight training with free weights, weight-lifting machines or resistance bands can condition your body and strengthen your core. If done carefully with proper lifting technique, it can be a superb form of exercise for pregnant women, as it strengthens tummy muscles and your pelvic floor – both areas that are usually affected by pregnancy. As with yoga, some weight training exercises should be avoided or modified for pregnant women, so make sure that you discuss your pregnancy with your fitness trainer or sign up for a specific prenatal class.
5. Water aerobics
Water aerobics, also known as aqua aerobics, is one of the safest forms of exercise during pregnancy because the buoyancy of the water supports the body. Your joints, which are already strained due to pregnancy weight are protected and there’s no risk of falling or injuring yourself while in the water. Like in swimming, the water supports a larger range of motion and helps you avoid overheating. The water also gives great resistance so you’ll still feel like you’re working hard to keep fit and healthy.
Whatever exercise you choose to do while pregnant, always do so only under the guidance of your doctor or midwife, and always listen to your body. If something hurts or feels wrong, then stop. Keep workout sessions to a moderate duration and frequency. Drink plenty of fluids before, during and after your workout. Move smoothly and with full body awareness. Avoid saunas and hot tubs. As long as you follow these tips, you’re on track for a happy, healthy pregnancy.