Staying fit during pregnancy is absolutely essential to your health. It can also benefit your unborn child. However, low-impact exercises are recommended.
While walking is the ultimate low-impact exercise that you can perform and it makes you move your entire body, there is an alternative you might want to consider instead. Low-impact aerobics is a great way to stay fit while you’re pregnant.
Importance of Exercise During Pregnancy
Generally speaking, it’s important to remain as healthy as possible when you are pregnant. Of course, you are required to take prenatal vitamins, make certain changes to your diet, drink more water, and get plenty of sleep. In addition, you should make sure that you exercise regularly throughout the week.
While you don’t have to be a hardcore weight trainer, you can get exercise in unexpected ways, such as in performing your everyday activities. Low-impact activities like walking and even cleaning your home or folding laundry can count. It’s important to make sure you get physical activity every single day while you are pregnant. This helps to reduce your risk of injury.
Incorporate Low-Impact Exercise in Your Routine
It’s important to see your OB/GYN before you begin incorporating any type of exercise into your daily routine. You want to ensure that it is safe. If you don’t have a high-risk pregnancy and don’t require extensive bed rest, your doctor will probably approve a low-impact exercise for you to perform. Overall, low-impact aerobics is excellent for pregnant women who are in good general health.
Of course, there are certain guidelines you should adhere to, which include the following:
- Avoid exercises that cause you to overheat, and stick to moderate intensity at most
- Rest when you need a break
- Do Kegels to strengthen your pelvic floor
- Strengthen your back muscles to improve posture
- Avoid any heavy lifting, any abdominal workouts and movements that cause the abdomen to feel heavy
What Specific Exercises Can You Do?
As a pregnant woman, your exercise goal should be to get moderate intensity in your physical activity. You want to avoid anything that is high-impact because pregnant women have a risk of injury or strain, particularly on their joints, due to the extra weight they are carrying. Aerobic exercises that are lower impact are excellent if you are cleared by your doctor to perform them. They can also be done throughout your entire nine months.
The following are the best low-impact exercises you can do while pregnant:
- Donkey kicks: This exercise is done while on hands and knees. You can lift one knee off the floor and straighten it behind you, then repeat with your other leg. Do a few reps.
- Marching arm stretches: As an exercise that keeps your center of gravity level, you can do this by marching in place and bringing the knees high up. Stretch out both arms to exercise your chest muscles.
- Plie squat: This exercise is similar to regular squats but involves pointing your feet out more. Your knees should go in the same direction as your toes.
- Leg lifts: Position yourself on your side and do side leg lifts while supporting your body with your arm. Switch to the other side and do several reps.
- Standing crane: Stand in front of a chair to do this exercise. Slightly bend your elbows and tuck in your chest. Place a small fitness ball behind your knee and squeeze it several times before switching to the other leg.
- Swimming: Swimming is a great low-impact aerobic activity that allows you to stay active and doesn’t put strain on your joints.
- Treading water: Treading water is also good exercise when you’re pregnant. You can do it both in deep water and shallower water.
- Stationary bike: Using a stationary bike can help keep you fit when pregnant. It doesn’t put strain on your body, but you should warm up beforehand.
- Stairs: Walking up and down the stairs can work out your entire body and strengthen your legs, in particular.
- Walking: Walking is low-impact and can be done by anyone, pregnant or not. Your entire body gets exercise. You can start by walking only a few minutes per day and gradually work up to a half-hour or even an hour.
Try these exercises when you are pregnant to stay fit and to benefit your baby.
Related Content: 6 Out of Bed Laboring Positions
Despite the prevalence of lying in a hospital bed during labor, the pain of labor can be exacerbated by lying down. When it comes to labor planning, be sure that you are able to move as you need to help reduce your pain and anxiety and help your labor progress.