Pregnancy Safe Workouts: The Best Exercises

20 May 2020

Fitness

Most people know the key to getting and staying healthy is found through a well-rounded diet and a healthy dose of physical activity. But, what is the right kind of physical activity when you become pregnant? Carrying a baby means a whole lot of changes to your body, both physically and physiologically.

While you must take these changes into consideration during pregnancy, your fitness routine doesn’t have to come to a screeching halt. Many of the same exercises you did before you became pregnant, can still be done today. Some may need to be set aside, particularly those that involve abdominal strain.

Here are some pregnancy-safe workouts from trusted sources, you should feel good about doing.

First, Second, and Third Trimesters

Your body will experience many changes through the three trimesters of pregnancy. Consult with your pregnancy healthcare provider to work out a fitness plan that’s right for you.

First Trimester

During the first trimester, you may experience a noticeable amount of fatigue as your body devotes a great deal of energy to your baby’s development. During this time, listening to what your body needs is especially important.

Second Trimester

During your second trimester, you may notice a pick up in energy, and in turn, feel more capable of pregnancy-safe workouts that resembles your pre-pregnancy routines. Again, consult with your healthcare provider to ensure you’re successful. Exercises like walking, jogging, swimming, and cycling are all low-impact cardio exercises that most pregnant women can do comfortably during pregnancy.

Third Trimester

During this time, you may become more uncomfortable physically as your baby puts on considerable weight, and quarters become tight in your belly. This will surely impact your workout routine. Do what you can comfortably and consult your healthcare provider with any questions.

Pregnancy Workout Routine

According to the American College of Obstetricians and Gynecologists (ACOG), at least 30 minutes of moderate exercise daily is absolutely safe for pregnant mothers. Pregnancy safe workouts include:

  • Biking
  • Jogging
  • Walking
  • Swimming
  • Cardio (light to medium intensity)
  • Strength training
  • Pilates

Most moderate routines you did before becoming pregnant can be adapted to adjust to your changing body. Consult with your physician before beginning any routine, especially any routine that works the abdominals. Although the majority of abdominal exercises can be performed during pregnancy, advice varies on whether or not to avoid exercises that involve lying on your back because of restricted blood flow to the baby.

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