May 21 2014
Safe, Effective Pregnancy Workouts
Are you expecting a visit from the proverbial stork? Congratulations! If you and your baby bump are free from medical or obstetric complications, a moderate exercise regimen should do wonders for your mental and physical wellbeing during this very special time.
According to the American College of Obstetricians and Gynecologists, 30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended for pregnant women. While your second trimester is not the time to start training for your first triathlon, most women are able to continue exercising at a moderate pace throughout their term.
As an important note, it is crucial that you consult your OB before engaging in any exercise routine if you are pregnant. You'll want to ensure that you and the baby are healthy enough to exercise. If so, completing some of the following workout moves can be highly effective if you are expecting and still want to keep yourself active and healthy.
First off, why exercise while you're pregnant? Research shows that appropriate exercise during pregnancy can help stave off gestational diabetes, relieve some of the stress that is a natural byproduct of pregnancy, and give you greater stamina and endurance during labor and delivery.
Some of the more effective exercises during pregnancy are:
- Swimming: Swimming laps at your local pool will combine a fun activity with a moderate workout. Make sure to temper your pace so that your heart beat doesn't rise above 140 beats per minute to avoid placing too much stress on you and your baby.
- Low-impact aerobics: Low-impact aerobics combines the cardio benefits of swimming with the muscle-building movements of an aerobics class. You'll also enjoy a fun and exciting session that may combine rhythmic music with moderate aerobic moves like marches, squats, and lunges.
- Brisk walking: Walking is great exercise activity during pregnancy. Walking at too slow a pace may not provide the health benefits that a moderate cardio workout provides. A heart rate monitor can be used to keep your pulse within safe limits. Talk to your doctor to determine what this figure is for you, specifically.
You'll want to avoid exercises and sports that require quick, abrupt movements or moving heavy or awkward objects. As your pregnancy progresses, your center of gravity shifts so you’ll want to avoid poses or actions that could make you lose your balance. Consult your doctor to determine what is right for you and your baby. We wish you and your growing family a fit, healthy pregnancy and delivery!
What’s your favorite way to work out when during pregnancy? Share and comment below.