Keeping active during pregnancy can help with circulation, possibly prevent certain complications (like gestational diabetes), and keep mamas healthy and happy. While it’s a good idea to listen to your body and rest when necessary, exercising during pregnancy is something that most women should try to do. It helps prepare for labor and delivery, plus it’s a great stress reliever and mood booster.
The amount of exercise a woman should do will vary, but in general she should aim for at least 120 to 150 minutes of moderate intensity aerobic activity per week. This is the same advice given to non-pregnant people, but a woman should be sure not to overexert herself and should use what’s called the “talk test”: If she can talk easily without too much difficulty, she’s working at a moderate level.
Walking is a good choice for beginners because it’s low impact and easy on the joints. Women can walk for as long or as short of a time as they want and can gradually increase the length and pace of their walks as they build stamina. Swimming is another full-body, low-impact cardio workout that’s safe for most pregnant women to do — just make sure it’s a chlorinated pool and you have the go-ahead from your doctor.
Incorporate strength training into your pregnancy fitness routine to help prepare for birth and recovery. Performing strength-training exercises that target the thighs, hips, back, abdominal muscles, and chest can strengthen these key muscle groups so they’ll be well-conditioned for childbirth.
Aim to perform weight-bearing exercise at least three times a week, and do it in 10-minute increments. For example, do two sets of 10 repetitions of dumbbell squats, then one set of 15 repetitions of lunges, and then finish with a five-minute stretch.
Yoga is another pregnancy workout that is beneficial to all three trimesters. It strengthens the core and legs, and is a great way to get some fresh air while working on those tight tummies. It’s best to attend a class specifically designed for prenatal yoga and find an instructor who is trained in safe pregnancy poses.
It’s also important to stay hydrated. It’s recommended to drink water before, during and after a workout, especially if you’re sweating a lot. And make sure to wear a good pair of maternity workout clothes that provide support, like these yoga pants that go up to 5XL.
Most important of all, have fun and stay motivated! Having friends or a group exercise class to look forward to can make all the difference in making it to the gym. That’s why it’s a good idea to set up workout plans with girlfriends and find ways to encourage each other so that you both can stick to your fitness goals. pregnancy fitness