All Posts tagged Safe exercise during pregancy

Exercise During Pregnancy

By 26 May, 2020 Diet & Exercise, Pregnancy , , , ,

exercise by trimesterExercise is the best way to help your body cope with the physical changes during pregnancy. Even if you did not exercise before you were pregnant, it’s a great time to start. Experts recommend 30 minutes of moderate-intensity exercise at least five days a week. This recommendation is actually the same for all adult women. However, exercise during pregnancy is especially important because it can reduce back pain and ease constipation, bloating, and swelling. Regular exercise also boosts your mood and energy, while helping you sleep better. If that’s not enough, it will also help your body prepare for labor and ward off excess baby weight.

First Trimester

  • Walking is the easiest way to get active. You can get started right away—all you need is a decent pair of sneakers. A moderate pace of about 1 mile every 20 minutes will raise your heart rate, without putting too much strain on muscles and joints.
  • Yoga is another exercise that needs minimal equipment—all you need is comfortable clothes and a gym mat. Through a combination of stretching, aerobic-type exercises, and deep breathing, yoga will tone your body, while also resetting your mind and reducing overall stress.
  • Water aerobics requires a pool or gym membership, but it’s a great way to get active because it’s low impact. Swimming classes are especially gentle on joints, legs, and ankles.
  • Jogging and running are goods way to get your blood pumping, but they should be reserved for experienced athletes. Pregnancy is not a good time to start running for the first time.
  • Strength training helps build muscles in your arms to prepare for carrying the baby around. When pregnant it’s advised to avoid excessive weight and exercises where you are lying on your back.
  • Low-Impact Aerobics are still okay in your first trimester, but can be more straining than other options. If you are already active with aerobics, it’s safe to keep it up as long as you are being careful. It’s always best to choose aerobics classes or videos geared toward pregnant women.

Second Trimester

While you may need to adjust your habits based on your changing body, there is no reason to cut back on exercising during your second trimester. In fact, it’s highly recommended to continue getting 30 minutes of moderate exercise each day.

Even more so than the first trimester, choose low impact exercises such as walking, yoga, and swimming. Yoga is still a great exercise to help reduce stress, calm your mind, and strengthen your body.  However, in the second trimester, it’s best to avoid yoga poses where you are lying on your back for more than a moment or two because the weight of your enlarging uterus could compress major blood vessels and restrict circulation to you and your baby. Motionless standing, like tree pose, should be avoided as it can restrict blood flow.

Third Trimester

For the final trimester, you should focus solely on low-impact, easy exercises. Keep up your routines and continue doing what has felt good during your pregnancy so far. Walking, yoga, and water aerobics are great exercises for your third trimester.

Intense strength training such as ab workouts, push-ups and planks should be avoided. It’s also best to avoid exercises where your balance is challenged by using only one leg at a time.

Takeaway

Before you begin any exercise regimen while pregnant, talk to your OBGYN. They can help you build an ideal fitness plan based on your current fitness levels, and any possible unique risk factors.

 

 

 

 

 

 

 

 

 

 

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How to Exercise Safely During Your Pregnancy

By 01 Jun, 2017 Pregnancy , , , ,

Pregnant woman standing next to exercise bikeExercise is just as important during pregnancy as it is before and after. However, there are certain guidelines you should follow. Read on to learn what exercises are safe throughout your pregnancy, and which forms of activity should be avoided, for your health and for baby’s safety.

Baby-Safe Activities
Generally, the following forms of fitness can safely be maintained during your pregnancy, with your doctor’s consent.

Walking
This exercise is easy, free, and it can be done anywhere. All you need is a comfortable pair of sneakers. Brisk walking while pregnant can help raise your heart rate, without putting too much strain on muscles and joints.

Yoga
Yoga is not only an effective activity for building core strength and firming muscles, it helps soothe stress and ease anxiety. What soon-to-be new mom couldn’t benefit from less stress?

Light Strength Training
Not only does light weight training help you to build muscles before baby arrives, it can be part of a healthy post-baby exercise plan. Plus, you’ll need strong arms and legs for carrying your baby. Just be sure not to use excessive weight, and avoid any exercises where you are lying on your back.

Swimming
Swimming can be a comfortable and effective activity for any stage of your pregnancy. Not only will you feel lighter in the water, it’s gentle on joints and can help relieve swollen ankles.

Stationery Cycling
Stationery bike cycling is a safe way to train leg muscles and achieve 30-minutes of cardio without the need for expensive gear, being exposed to the elements, or the risks of oncoming traffic. It’s also easy on joints, which is ideal during pregnancy.

Low-Impact Aerobics
Search for an aerobics class in your area geared toward pregnant women. You’ll want instruction that helps you tone all your muscles, and boost your cardio, without doing any activities that are too straining, especially later in your pregnancy.

Exercises to Avoid While Pregnant
It can be hard to feel like you have to give up activities that you love while pregnant, however for your safety and the health and well-being of your new addition, your doctor is likely to suggest that you avoid the following activities during your pregnancy, especially in your later trimesters:

  • Racket sports, or anything that requires you to quickly pivot, turn, or change directions.
  • Contact sports such as hockey, basketball, and soccer.
  • Activities that put you at risk of falling, such as rollerblading, outdoor cycling, horseback riding, surfing, or skiing.

How Much Exercise is Enough?

Talk to your OBGYN to devise a fitness plan that is right for you, however most pregnant women will still need about 30 minutes of exercise on most days. If on any one day you feel too fatigued to achieve your 30-minute goal in one session, consider 15 minutes in the morning, and 15 minutes later in the day instead. Also, make sure any cardio activity you are participating in that is raising your heart rate isn’t making it too difficult to breathe. You should be able to comfortably carry on a conversation while you’re working out.

Before you begin any exercise regimen while pregnant, talk to your OBGYN. He or she can help you build an ideal fitness plan based on your current fitness levels, and any possible unique risk factors.

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