Now that you’re working out for two, you have to get a little creative to be sure you experience all of the benefits of exercising without putting either one of you at risk. The further along you get in your pregnancy, the more challenging it may be to consistently exercise, but if you can keep it up, you will feel better and be more prepared for childbirth. We have 7 clever ways to get your sweat on while pregnant! Be sure to talk to your doctor first before starting any new exercise!
These seven workouts will help you stay active and safe during your pregnancy.
Table of Contents
Join an Aerobics Class
Participate in a low impact aerobics class designed for pregnant women. You’ll get to meet other women who are going through the same thing you are and develop relationships that will carry you through childbirth and beyond.
Aerobics is fun and doesn’t feel like working out — which is great for those days when you need a little pick me up and the thought of exercising makes you want to stay in bed all day. If you can’t find an aerobics class designed for pregnant women, just skip any routines that require balance so you don’t risk falling over and getting hurt.
Enjoy Aquatic Fitness
Many women get relief from the aches and pains of pregnancy by submerging themselves in a warm bath and let the stress melt away. That same benefit can be kicked up a notch with the help of a pool and an aquatic fitness routine.
Aquatic fitness is good for pregnancy because the buoyancy of the water relieves the load of pregnancy and reduces the stress on your body. You move easier in the water without worrying about falling over or hurting yourself. The pressure of the water is also great for reducing and preventing swelling that comes along with pregnancy.
Try Cycling — in Place
Cycling on a stationary bike is a good way to work out without having to worry about hurting your knees or ankles like you could if you’re running.
A stationary bike is preferred to an actual bike in most cases because the added pregnancy weight throws your balance off and can make you more at risk of falling on a real bike. Be sure to avoid overheating or exhausting yourself during the workout.
Walk at Night During Warm Months
Walking is a wonderful way to get exercise while you’re pregnant, but when the weather is warmer, you’re at risk for overheating. Instead, walk in the evening to enjoy milder temperatures and less intense sunlight. If you’re walking after dark, just be sure you don’t go out alone if you can help it so you don’t put yourself in danger.
If walking during the evening doesn’t appeal to you, you can try an early morning walk before the hot sun heats up the day. The best time is usually around six or seven in the morning so you avoid the hottest part of the day and direct sun exposure that could cause you to overheat.
Hire a Prenatal Personal Trainer
By working with a personal trainer who specialized in prenatal exercise, you’ll know that the exercises you’re doing won’t harm you or your baby.
A trainer can help you adapt your routine for all of the changes that come with pregnancy and help you notice signs that you’re pushing too hard and need to slow down.
Practice Prenatal Yoga
Prenatal yoga is a great option for exercise during pregnancy because it is low impact and is usually considered very safe for pregnancy. Many women find yoga relaxing and use it as a tool to reduce stress and aches and pain through movement.
You shouldn’t practice yoga in hot temperatures and should avoid any poses that require too much balance, bending forward or twisting. A good rule of thumb is to avoid any poses that target the abdominal muscles or your core so you don’t damage those already stretched out muscles.
Just Move 30 Minutes a Day
When all else fails and the thought of trying to find exercise routines that work for you during pregnancy seems overwhelming, keep it simple. Spend 30 minutes a day, every day, moving and being active. You may choose to practice safe stretches meant for pregnancy or take a nature walk.
Just choose something that doesn’t put more stress on your body and commit to doing it so you’ll feel better each day.
These are just seven pregnancy safe exercise routines to choose from to help you stay active and reduce stress and pain during pregnancy. The key is just staying active as long as it’s safe for you to do so. You’ll feel better each day and help your body prepare for birth as it deals with the changes pregnancy brings. Get out there and break a sweat.