Women sometimes see pregnancy as a time to eat what they want and do as little as possible. Though this would certainly be nice, it’s not a great way to go through pregnancy. Eating healthy and working out may seem like adding more hassle to an already hectic situation, it’s actually the best thing you can do.
Getting (or staying) fit during your pregnancy can boost your mood, improve your sleep, and lessen the aches and pains. Starting the habit now will also make it easier to continue post pregnancy, helping you lose the baby weight. But you certainly can’t work out the same way you would if you weren’t pregnant. Here are the five best workouts for pregnant women and five tips and warning to remember.
One of the easiest, most low impact workouts for pregnant women is walking. You can hop on a treadmill at a gym or get outside for some fresh air. If you’re fairly new to exercising, start out slow and add more time in increments until you are walking for 30 minutes for 3-5 days.
A recent favorite, yoga not only provides a great workout but is gentle enough to do through most of your pregnancy. Pregnant yoga classes are ideal to avoid poses that should not be done during pregnancy. Still, regular classes work if you and/or your instructor know which moves you can’t do.
For a workout that’s less likely to cause overheating, try swimming or water aerobics. Find classes at your local gym or take a dip at a pool near you. Like yoga, there are water aerobics classes for pregnant women, which will not only allow insures that the workout you are doing is approved for pregnancy but introduces you to other moms-to-be.
Great for strengthening legs and arms, as well as a light core workout will help you have an easier pregnancy. Just avoid harder core exercises and any moves that aren’t ideal for pregnant women; or find a pregnant pilates class.
As long as you are careful and know what you are doing, weight lifting is a great way to get fit during pregnancy. Just use lighter weights with more repetitions and more sets. Don’t do any lifts with weights above your belly, though.
Tips and Warnings
Get Your Doctor’s Approval
First and foremost, you need to consult your doctor. Make sure that they are okay with you working out and approve of the workouts you plan to do. Under certain circumstances they may advise you not to exercise.
Watch Your Body Temperature and Heart Rate
Pregnant women have to be especially careful about their body temperature and heart rate. Pregnancy causes an increase in heart rate and makes it easier to overheat. If you are feeling faint, too hot, or out of breathe, stop immediately.
One way to keep from overheating is to stay hydrated. You will need to drink more water during your workout than your non-pregnant peers. Even if you don’t feel thirsty, drink plenty of water while you exercise.
No Lying Flat
Avoid lying on your back or stomach. Not only will you have a hard time getting up but you could cause complications with your pregnancy. This is especially relevant to yoga, pilates, and weight lifting workouts.
Avoid Dangerous Sports
High contact sports and sports with high risk of injury should be avoided at all costs. These activities put you and your baby at in harm's way and put your both of your safety in jeopardy. Football, basketball, and soccer are just a few sports that should be put off until after pregnancy.
Although you may be limited in your options, it certainly shouldn’t stop you. Pregnant women at all levels of fitness can find exercises that are right for them. Find the one that works best for you and stick with it. In no time, you’ll notice that your pregnancy seems much easier; you have more energy and less mood swings. When it comes time to push, all your hard work will pay off more than you imagined!
By: Alecia Stanton