What Exercise Can Pregnant Women Do

If you are newly pregnant and are trying to learn all you can, don’t just stop exercising. Pregnant women may exercise, you just need to make sure you stick to moderate intensity and lower your risk of injury by being careful and talking to your doctor.

Here, we’ve collected ideas on how to keep your body healthy with a regular exercise routine, all while considering your pregnancy and its safety. You’ll want to remember the extra weight you are carrying, your stability, and your health care provider’s advice when considering your next exercise regimen.

Workouts to Avoid When Pregnant

Pregnant women have just as much strength and ability to do moderate-intensity workouts like any other women their age, but there are physical changes that can prevent you from some of the exercise options you may normally try when you’re starting a new workout plan.

One thing you’ll need to do is start your workout routine slowly and gradually, and be careful of things like your new center of gravity, your heart rate, and your risk of injury. You certainly can exercise during pregnancy, but pregnancy is something so important that you’ll want to be safe and cautious, all while being active and keeping weight gain at bay.

That being said, pregnancy is a time when you need to treat your body and baby with the utmost respect. Here are some exercise options that are not such a great idea for women who are in the thick of pregnancy.

Horseback Riding

This is not a workout you want to start or continue when you are in the middle of pregnancy. Your body is going through a lot of changes, and your newfound weight from pregnancy is certainly going to shift your body and may cause you to lose your balance.

This exercise, during pregnancy, is very likely to cause miscarriage or early labour. Your baby bump and your new weight can make it difficult to mount a horse, and you may feel uncomfortable or nauseated when riding. There’s also a slight risk that your body could go into preterm labour, and no exercise is worth that.

Contact Sports

Maybe this one is obvious, but this one is simply not an option during pregnancy. You are very likely, with this kind of physical activity, to risk pain and injury. High impact activities like this are dangerous, whether it’s later in pregnancy or right in the early stages. Exercise during pregnancy should be done with care, and slamming into others with your body is not the way to go.

Scuba Diving

Though it may help with joints and high blood pressure to lay flat on your back in the water, you need to avoid strapping an oxygen tank to yourself and going for a dive. The pressure of being that far underwater definitely affects your uterus, and that may cause your baby harm. Your heart rate changes when you come up for air and that can be a risk as well during pregnancy.

Exercises that involve a lot of risk for non-pregnant people are certainly bound to be a risk within pregnancy. So use caution and make sure your birth goes smoothly by finding better workouts that don’t put a strain on your condition.

Which Month to Start Exercise During Pregnancy

If you’re wondering about how to maintain your muscles or want to begin a workout regimen, you need to have all the information you can get on safety. Does pregnancy require you to wait a while, or can you include your normal routine right away?

This all depends on whether you’re the kind of person who was working out before pregnancy. If you’re a workout pro, you can continue aerobic activity, yoga, lifting weights, etc. just as you normally do! Just modify if you feel any unusual discomfort, chest pain, or start to feel signs of early delivery. But pregnancy doesn’t mean you can’t start a new workout routine.

If you’ve never exercised before pregnancy, this isn’t the time to start going hard. Simply start with walking! Especially if you have gestational diabetes, some low-impact aerobic activity (like walking) is going to be your friend. Exercising while in the midst of pregnancy has benefits for everyone, especially if you stick to something for just 30 minutes or so a day.

If you are totally new to working out, it’s okay to start exercising at any month of pregnancy, as long as you’re careful and stay within your comfort zone. Just make sure to ask your health care provider, drink plenty of water, and wear loose-fitting clothing so you don’t overheat.

Lack of Exercise During Pregnancy

You may feel uncomfortable about some of the risks of working out during this time, but the benefits far outweigh the dangers. In fact, many healthcare providers suggest working out as an important thing to do when carrying a baby, and its one of the topics that most doctors agree about.

Having strong muscles can help you support your expanding belly and hold together your loosening ligaments, as well as mitigate things like low-energy and high blood pressure. Not to mention, if you have gestational diabetes, working out is going to be one of the things that will help you stay safe and healthy.

If you’re not sure where to start, here are some ideas we have to share with you:

• Stationary bike- this is a fantastic low impact tool to get a cardio workout as many days a week as you like.
• Rowing machine- You will love using a low impact home rowing machine. You’ll work your leg strength, your arms, and stay strong overall without injury.
• Walking- This is the overall best way to stay healthy when you’re carrying a baby.

Final Notes

Talk to your doctor and make sure you are cleared to exercise, and then consider our tips on working out while carrying a baby. Stay safe, work out, and have fun!