Exercising During Pregnancy

Exercise during pregnancy is just like exercising during any other period of life, as long as it's not expressly forbidden by your medical professional. In fact, it's very beneficial and in this article we'll explain why.
Exercising During Pregnancy

Last update: 19 January, 2019

Pregnancy is a beautiful stage in a woman’s life. Many changes occur in the body which prepares to bring a baby into the world. However, there’s usually no reason to give up sports. There are exercises that can be performed during pregnancy without causing any problems.

Maintaining physical activity during pregnancy brings many benefits that only a few people know. Exercise can help reduce pain and relieve stress. What is important, however, is knowing the correct exercises for pregnant women.

Pregnancy and physical activity

Each body is different and not all pregnancies are the same. Some women may experience abrupt changes while others may have less noticeable changes.

Pregnant woman

Beyond the changes, performing certain exercises can help make pregnancy a little easier. In addition, exercise can be used as a distraction and a way to have more control of your body.

If a woman is already accustomed to exercising before pregnancy, she should be able to continue exercising without problems. Of course, as the months go by, exercises will have to reduce in intensity.

Can all women exercise during pregnancy?

It’s highly recommended to exercise during pregnancy, however, there are a few conditions in which women should refrain from physical activity while pregnant. These include:

  • Asthmatics, diabetics, and women with cardiac conditions.
  • Weak lungs.
  • Pre-eclampsia.
  • Risk of premature birth.
  • Obesity.

If you do not have any of the above-mentioned conditions, consult your doctor to make sure you can exercise during your pregnancy.

Take precautions

Although there are many exercises that pregnant women can perform, you will have to consider the different aspects that change while training during pregnancy such as:

  • Do not push yourself: under normal conditions, you can push yourself a little more. When you’re pregnant, it’s better to take it easy and perform exercises that you are comfortable with.
  • Hydrate: it’s important to hydrate before, during and after exercising. Being hydrated will prevent cramps and dehydration.
  • Warm up: This is important whether you are pregnant or not. However, when you’re pregnant, it’s vital to warm up in order to prevent risks of suffering from injuries.

Exercises during pregnancy

Exercising during pregnancy will allow you to have more confidence in yourself, stay healthy and create a stronger bond with the life you are carrying.

Here are few exercises you can do while pregnant:

Water exercises

Exercises in the water are perfect for pregnant women since there is minimal impact. Underwater, you will be able to execute diverse movement without the fear of injury.

Water exercises

Swimming, aerobics or walking in the water are all fun exercises that you can do easily. Aquatic exercises are ideal for women who suffer from back or leg pain during pregnancy.

Walking

Walking is the most common exercise during pregnancy. It can help improve circulation, reduce fluid retention and it has the benefit that it can be performed anywhere. In addition, it’s also an exercise that can help clear your mind.

Dancing

Dancing is an entertaining and simple alternative. There are various options such as Zumba Fitness, Pound Fitness or simply moving to the rhythm of the music that you enjoy. There are no bad movements as long as you can dance along without too much effort.

In addition, it has been proven that babies can hear sounds from outside of the womb. Music can be beneficial to their development.

Stationary bicycle

Riding a bicycle is a cardiovascular exercise that you can do comfortably since you get to set your own pace.

It’s important to exercise on a stationary bicycle because as your belly grows, it will be more difficult to maintain your balance. Exercising on a static bike prevents the risk of falling off and hurting yourself.

Exercise provides various benefits for your body and your pregnancy. You can try the different exercises mentioned above.

As the delivery date draws nearer, you will probably want to rest more, do not force yourself to do things that your body does not feel like doing. Now, you know all the different exercises you can do while pregnant!

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  • Nutrition Australia: Physical Activity During Pregnancy. Sports Nutition 2010 http://www.nutritionaustralia.org/national/resources
  • Mottola M. Exercise Prescription for Overweight and Obese Women: Pregnancy and Postpartum. Obstet Gynecol Clin N Am. 2009; 36: 301–16. [Full text]
  • The American College of Obstetricians and Gynecologists. (2015). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstetrics & Gynecology128(654), 1–4. https://doi.org/10.1016/S0140-6736(16)31898-0