A big part of pregnancy is doing everything possible to care for the health of an unborn baby, from proper nutrition to regular check-ups and prenatal vitamins.
But one of the most important things that can be done to protect the health of a baby and its mother is exercising. Dr. Kelly Roan explains that while rest and relaxation are key to a healthy pregnancy, exercise has countless benefits, especially when it comes to helping a mother’s body adapt to pregnancy changes and starting a baby’s life out on the right, healthful track.
Why Exercise During Pregnancy is Important
First things first: exercise and pregnancy are compatible. When it’s done safely, regular exercise during pregnancy helps women both physically and mentally.
Exercise can do everything from help with backaches and swelling to bloating. Endurance, muscle tone, posture, and endurance can improve. Physical activity has deep benefits to mental health as well.
Exercise elevates mood and often helps with consistent and more restful sleep. Overall, exercise can help increase one’s energy level throughout a pregnancy. It has even been shown to help mothers cope with labor better.
According to research published in Sports Health, exercise in pregnancy can help with maintaining an appropriate weight for mother and baby, reducing the rate of potentially dangerous Cesarean sections, and preventing such serious medical conditions as gestational diabetes and perinatal depression.
The Best Exercises to Try
Anyone should consult with their doctor before starting any new exercise regimen, but it’s generally recommended that pregnant women who are healthy should shoot for a minimum of 2 ½ hours a week of aerobic activity that is moderately intense. These are exercises such as a brisk walk or light swimming, something that increases the heart rate a bit and makes one sweat without feeling exhausted. Other examples include:
Stationary Biking
Biking is great exercise, but when pregnant using a stationary bike reduces the chance of injury or falling off a regular bike even as one’s weight increases. Another low-impact option is using an elliptical machine.
Water Workouts
In addition to swimming, doing aerobic exercises in a pool is a safe way to get the heart rate up while supporting extra weight. It’s also a good option for those experiencing pack pain and is easier on muscles and joints than other aerobic activities.
Strength Training
Low impact is key when pursuing strength training with weights when pregnant. As long as the weights aren’t too heavy — a doctor can offer advice on the limit — this exercise strengthens bones and builds muscle effectively.
Pilates or Yoga
Many Pilates and yoga classes are tailored to pregnant women who should avoid lying flat on their back or on their belly. It’s always important for someone to tell an instructor that they are pregnant to avoid any other poses that may be harmful.
At-Home Workouts
If a doctor says they are safe, there are numerous at-home exercises to try while pregnant that require little or no equipment. These include wall pushups, leg raises, fitness ball-assisted squats, and short sit-ups using a balance trainer with a base that is flat.
