Exercises During Pregnancy
You don’t need a gym membership or special equipment to have a fit pregnancy.
Just because pregnancy may not be the best time to run your first half-marathon, it doesn’t mean that you should stop exercising altogether.
“Most pregnant women should get at least 150 minutes of moderate-intensity aerobic exercise every week,” says Sara Soto MD, PIH Health obstetrician/gynecologist. “Staying active during the pregnancy can help lessen back pain, boost energy, and improve heart health. It may even help make labor a little easier.”
According to the American College of Obstetricians and Gynecologists, moderate-intensity aerobic activity includes brisk walking and general gardening (raking, weeding or digging). Activities can be divided into 30-minute workouts five days a week or into smaller 10-minute workouts throughout the day.
Remember: While it’s always a good idea to talk to your doctor before starting a new exercise program, it’s especially important when you are pregnant.
Stay fit during pregnancy with these exercises:
- Walking: If you are new to exercise, a daily walk could become your next best friend. It’s good for your heart and easier on your knees than most cardiovascular exercise. Your balance may be a bit off during pregnancy, so try to stick to flat surfaces.
- Swimming and water workouts: Water workouts use many of the body’s muscles. The water supports your weight so you avoid injury and muscle strain.
- Stationary bicycling: Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.
- Modified yoga and modified Pilates: Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing. There are prenatal yoga and Pilates classes designed for pregnant women. These classes often teach modified poses that accommodate a pregnant woman’s shifting balance. You should avoid poses that require you to be still or lie on your back for long periods.
Talk to your doctor about what is best for you. And have a fit and happy pregnancy! To Find a doctor, go to PIHHealth.org/Doctors
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