There are many benefits to frequent and regular exercise, even for pregnant women. Although there are some risks involved, these can be mitigated with careful planning and regular consultation with a physician. Some of the advantages of exercise during pregnancy include improved cardiovascular health, reduced stress levels, and increased energy levels.
Of course exercise boosts your mood and energy levels. Studies show it can actually lead to a drop in the risk of postpartum depression. It can also help with sleep, circulation, and alleviate pregnancy-related aches, pains, and discomfort, particularly in the back, muscles, and joints. There’s also a general reduction in excess weight gain as well as a higher likelihood of dropping the weight.
Exercise has many benefits for pregnant women. It can help build muscle and endurance, which can lead to easier labor, quicker delivery, and faster recovery. It can also lower the risk of gestational diabetes, which can lead to obesity, pregnancy complications, and type 2 diabetes later in life.
Before you start any workout regime when you’re pregnant, it’s essential to speak to a fitness professional as well as your doctor. Once you have the all-clear, there are some workout types that are recommended for pregnant women:
walking: Walking is a great way to get some low-impact aerobic exercise. Start with a slow walk around the block, and then gradually build up to a faster pace. If you start to feel tired, slow down and take a break.
Swimming: Swimming is a great way to get a full-body workout. Start with slow laps and then gradually increase your speed. If you start to feel tired, take a break.
Low impact aerobics: Low impact aerobics are a great way to get your heart rate up without putting too much stress on your body. Start with a beginner class and then gradually increase the intensity. If you start to feel tired, take a break.
Rowing: Rowing is a great way to get a full-body workout. Start with a slow pace and then gradually increase your speed. If you start to feel tired, take a break.
Jogging in moderation: Jogging is a great way to improve your cardiovascular health. It is also a great way to improve your mental health. Jogging in moderation can help you to improve your mood and reduce stress.
The American College of Obstetrician and Gynecologists (ACOG) recommends 30 minutes or more of exercise daily as long as there are no medical restrictions. If you’ve been working out prior to pregnancy, you should be able to continue your regime, but if you have not, this is a perfect time to get started! You can begin with as little as 5 minutes, work to 10, then 15, up to at least 30. Take your time getting started and be sure to avoid jumping, sprinting, full sit-ups, and deep knee bends and strait-legged toes. Regular exercise during pregnancy can help improve your stamina and energy levels, prevent aches and pains, improve your mood, and promote healthy weight gain.
If you are pregnant, there are certain conditions which may prevent you from working out. These include a low placenta, bleeding, a weak cervix or a history of early labor, premature birth or miscarriage. If you have any of these symptoms while working out, stop right away and see your doctor: headache, shortness of breath, muscle weakness, chest, abdominal or pelvic pain, or persistent contractions. Also be aware of dizziness, nausea, a cold or clammy feeling, or a decrease in urine output.
Stretching and warming up before exercising is important, just like cooling down afterward. Avoid exercising intensely for several days and then being sedentary for a long time, as this can harm your health.
You need to make sure you’re getting enough to eat when you’re pregnant. In addition to the calories you burn through exercise, you’ll need an extra 300 calories a day. Drink lots of water (at least 8–10 glasses a day) and get plenty of rest. With all of these things in place, you’re sure to have a much more pleasant and manageable pregnancy. Good luck!
