What Exercises Can I Do While Pregnant?

During pregnancy, there's a common notion that we should be careful and move as little as possible, but it's a mistake. Sports are good at any stage of our lives and with proper medical advice, we can exercise while being pregnant.
What Exercises Can I Do While Pregnant?

Last update: 26 December, 2018

Pregnancy isn’t synonymous with not playing sports or starting an exercise routine according to our possibilities. That’s why, in the following article, we’ll tell you what exercises you can do while you are pregnant.

Why exercise during pregnancy?

During pregnancy, it’s advisable for women to perform some kind of sport, even if it’s something basic, like going for a walk every afternoon. There are many benefits to exercising while pregnant: better sleep, increased energy, back pain relief, reduced risk of complications during childbirth, and it prepares the body for giving birth.

There are many benefits to exercising while pregnant.

Of course, you should always consult with a doctor to know what type of exercise is approved or recommended. Depending on which trimester you’re in, the recommended movements vary. Here are some general rules for exercising while pregnant:

  • Avoid jumping and turning.
  • Don’t choose intense activities.
  • Don’t perform contact sports, and avoid collisions with the belly.
  • Choose outdoor or well-ventilated spaces to exercise in.
  • Do not do crunches or squats.
  • Remember to drink plenty of water.
  • Plan your meals well in order to have the necessary caloric intake.
  • Don’t exercise to the point of exhaustion.
  • Pay close attention to the signals your body gives you after exercising.

What exercises can I do while pregnant?

As you have read, exercising during pregnancy can be beneficial, both for you and the baby. Obviously, you have to choose activities that suit your condition.

It’s recommended to do sports between 20 and 30 minutes a day, always in a mild or moderate way, and avoid hours that are extremely hot or cold. Before starting, consult with your doctor and join centers that specialize in exercises for pregnant women. Some options are:

1. Walking

It’s one of the most recommended activities for pregnant women because it doesn’t have a negative impact on the body. It’s actually quite the opposite. The knees and ankles are two areas that suffer a lot, therefore, you must strengthen them with exercise.

It's recommended to do sports between 20 and 30 minutes a day

Walking doesn’t require any prior knowledge. You only need adequate clothing (comfortable footwear is essential). You can go for a walk to the park in the evenings or even on a treadmill. Keep in mind that going shopping or window browsing isn’t the same as walking at a certain pace for 20 minutes. If you get bored, play your favorite music on your phone and enjoy the scenery.

2. Swimming

It’s said that swimming is the best exercise during pregnancy because it works out all the muscles (both legs and arms) and has many benefits for cardiovascular health. In turn, it lightens the womb’s weight and reduces back pain.

You can do aquagym for pregnant women or simply swim for half an hour at least three times a week. It will also help you relax, so you’ll be able to sleep better!

3. Yoga

This is another highly recommended option during pregnancy. Although some positions can be complicated, there are also others that anyone can carry out. There are even special classes for pregnant women that include meditation, which is perfect for calming the typical anxiety of this stage.

Yoga perfect for calming pregnancy anxiety.

Yoga improves posture, prevents back pain, reduces morning sickness, lowers blood pressure, ensures greater oxygenation for the baby, and increases the chances of having a natural birth.

4. Dancing

You don’t have to sign up at a dance academy and do turns and pirouettes. It’s about choosing the type of music that you like, which allows you to move, even at home. You can put on internet videos or play a DVD on the television. Move slowly and avoid sudden movements. Without a doubt, it will improve your mood and reduce insomnia.

There are other exercises that may interest you while pregnant, such as running (slowly), pilates, lifting light weights, riding a bicycle (only until the fifth month), and stretching the spine every morning.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.