Exercise has many benefits, from boosting your mood and improving your sleep to potentially reducing the risk of gestational diabetes and preeclampsia. Learn more about the best exercises to do whilst pregnant.
If your healthcare provider has allowed you to exercise, experts recommend exercising for at least 20 to 30 minutes a day. Low-impact activities are safe and suitable pregnancy exercises. Try yoga or weight training for pregnancy training that helps with muscle strength and tone. Stop and rest if exercise ever hurts or feels uncomfortable.
Benefits of exercise during pregnancy
Exercise during pregnancy works wonders. It increases mood, improves sleep, and reduces pain. It also prepares you for birth by strengthening muscles and building endurance.
Research suggests that prenatal exercise may also reduce the risk of developing gestational diabetes and preeclampsia. Exercise can help prevent complications if you have been diagnosed with gestational diabetes.
Consult a healthcare professional first
Always consult your GP before starting an exercise program. If you get a clear signal to exercise, be sure to listen to your body. Stop if it hurts or feels uncomfortable.
Many gyms and community centers offer training classes for pregnant women and have instructors who can provide expert guidance on safety training.
Cardio for expectant mothers
Walking: Walking keeps you in shape without rubbing your knees and ankles. It is also easy to do almost anywhere, requires no equipment beyond a good pair of supportive shoes.
Swimming: Health professionals and exercise experts encourage swimming as the best and safest exercise for pregnant women. Swimming is ideal because it trains your major muscle groups (arms and legs. It can be beneficial for women with low back pain.
Aerobics: Aerobic exercise strengthens the heart and tones the body.
Dance: Dance to your favorite tunes in the comfort of your living room or a group dance class. Avoid routines that require jumping, jumping, or spinning.
Running: Running is an excellent way to train your heart and build endurance during pregnancy. The intensity of the run depends primarily on whether you are an experienced runner or a beginner. It is best to start at a slow pace on shorter routes before gradually building up to 30-minute runs if you are a beginner.
Flexibility and strength training for expectant mothers
Yoga: Yoga can maintain muscles and keep you flexible with little, if any, impact on your joints.