Exercising while you’re pregnant can have many health benefits for both you and your baby. It can not only improve your heart health, make delivery easier, and decrease your risk of excess weight gain, but also reduce your baby’s chances of developing diabetes and improve their brain and heart health. According to the U.S. Department of Health and Human Services, “Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period.” If you’re interested in the many health benefits that result from working out while pregnant, consider trying some of the safest exercises for pregnant women listed here.
Yoga
Yoga is a popular low-intensity workout for pregnant women. Benefits of yoga include improved flexibility, strengthened core muscles, less back pain, better circulation, and additional relaxation. After your first trimester, you should avoid doing positions that require a lot of balance or lying on your back, as this can put pressure on your veins and reduce blood flow.
Walking
If you’re new to exercising, walking is a great way to start toning your muscles without putting too much strain on your joints. Walking is a safe exercise you can generally enjoy throughout your entire pregnancy. Plus, it’s extremely convenient because you can do it almost anywhere—from your treadmill to your neighborhood sidewalks.
Swimming
Due to the buoyancy of water, swimming provides relief from the added strain that pregnancy puts on your joints and back. Plus, you don’t risk losing your balance and injuring yourself or your baby. Benefits of swimming include increased range of motion, a stronger heart, improved circulation, and less swelling in your arms, legs, and ankles.
Lifting weights
Lifting free weights can help you stay toned and strengthen the muscles around your joints throughout your pregnancy. It’s important, however, not to push yourself. Avoid lifting heavy weights, as this can put pressure on your abdomen and strain on your muscles. When you’re pregnant, it’s better to do more reps with lighter weights than fewer reps with heavier weights.
Before you begin a pregnancy exercise regimen, it’s important to consult your health care provider. Avoid overly exerting yourself, and if you feel any signs of discomfort, vaginal bleeding, labored breathing, nausea or vomiting, dizziness, abdominal pain, or heart palpitations, stop exercising immediately and seek medical care.
In addition to receiving care from your health care provider, you can also visit Libertyville Wellness Group to alleviate uncomfortable symptoms. Receiving adjustments from our experienced Libertyville chiropractors has been known to reduce inflammation as well as back and joint pain.
