As a fitness-lover, one of the first questions I asked my doctor when I found out I was pregnant was if/how I should exercise. I think a lot of us women ask this question for a number of reasons. The thing is, most women can and should exercise when pregnant. Unless your pregnancy is high risk or you’ve been ordered by your doctor to stay in bed, there is no reason you can’t exercise while pregnant.
I know we sometimes get funny about studies, but they show that there are numerous benefits to exercising while pregnant. A few of them being improving energy levels, getting your blood pumping to your legs thus improving your circulation, and improving chances for a speedy recovery. In fact, most moms who worked out during pregnancy generally had shorter and easier labours. I can personally testify.
SO, what sort of exercise is safe and beneficial during pregnancy? Here are some generally good and safe exercises that are recommended:
#1 Walking
Walking is low impact but still gets one’s heart rate up and blood pumping. That’s what makes it the best overall exercise for pregnant mothers. It’s usually safe throughout the entire pregnancy.
#2 Swimming
When it comes to pregnancy, swimming is the number one exercise. It’s also the safest!
Swimming alleviates the heaviness you feel from weight gain associated with pregnancy. It also provides you with optimal cardiovascular benefits and helps you feel light and refreshed.
#3 Yoga
Yoga can help you maintain your muscle tone and stretch out tight ligaments during pregnancy. Be sure you investigate a pre-natal yoga class if at all possible.
#4 Jogging
Jogging can be done safely if you are an experienced jogger. However, further along your pregnancy you should reduce your jogging regimen. They say if you are not able to have a conversation when jogging, then you are overdoing it.
#5 Weight Training
Weight training is a great way to maintain and build muscle during your pregnancy. Just as long as you avoid heavy weights and weight bearing exercises that require you to lie on your back
#6 Swiss ball
The Swiss ball was my life saver during pregnancy, especially in the third trimester. It strengthens the legs, back and core muscles. Apparently it also induces labour so great for exercise especially in the third trimester.
All this said, it’s advisable to consult with your doctor or physician before you start any exercise program. Most pregnant women are fine to work out particularly if they’ve been active before. However, if you’re just starting a new program, be sure to take it easy initially.
A few tips:
- commit to exercising regularly. Generally 30 minutes of exercise 4-7 days per week is recommended.
- Try and stay hydrated.
- STOP any exercise if you start to feel dizzy or lightheaded.
AVOID
- embarking on any stringent exercise program you are unfamiliar with
- getting your heart rate much over 140
- overheating – it can be dangerous for your and your baby
- running and other jarring activities unless you are a very experienced runner. Even then you should consult with your physician.
Also don’t forget the importance of warming up before any and all activity. Warm up reduces the likelihood of injury and it helps your heart rate return to normal.
If you’re pregnant, CONGRATULATIONS, and good luck. Have fun with exercise too!
Are you pregnant? Have you been pregnant OR Do you know someone who’s pregnant? Do the above sound correct? Would love to hear your thoughts.
Other posts to read:
5 reasons you should stay active
I used to walk a lot and do some yoga to keep myself fit. I love your list of exercises as it is all inclusive and caters to every aspect of keeping healthy
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Thanks Anupriya. I love exercise too and I think it’s important for keeping healthy.
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This is a great list. Thank you for sharing!
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Thanks for stopping by aquestinqueerparenting!
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It is hard to stay fit while pregnant. These look like great alternatives to fight that!
Sondra xx
prettyfitfoodie.com
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I found it easy to keep fit then but now it’s hard, lol
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I walked and did yoga while I wa pregnant as long as the doctor allowed. These are neat and I will share with my pregnant gal pals.
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Way to go lavandmichelle
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These are excellent tips for staying fit while pregnant. I admit I barely got any exercise and still don’t. But I’m sure my preggo friends could really use this!
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I’m actually lazy now that i’m no longer pregnant. When i was pregnant I was very active, lol.
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Thank you for this! A Great tip for me to keep aside when the time arrives 🙂 I am a fitness lover but was not quite sure about safe pregnancy workout!
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Bea – exercise truly works. I had the easiest labour coz I stayed fit the whole time. And i recovered quickly afterwards too 🙂
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I didn’t do a lot of exercises when I was pregnant however I did walk every day and I was in labour less than others. In fact, I had my daughter in less than an hour from when I knew I was in labour. I started having her in the elevator and never made it to the room.
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I can relate Terri. My little 1 was overdue and I remember taking a long walk on the day she was due to arrive. I recovered quickly after birth – in fact, I used to go make my own breakfast in hospital coz i wasn’t in much pain.
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You’re right. Barring medical conditions, exercise even when pregnant
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Indeed Kathryne.
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Good job staying fit while pregnant, you look great. I did not do very well with it when I was pregnant but that was 27 years ago and I have come a long way in my values and agendas on self care. I would do it all differently if I had it to do over again
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That happens ey savorthebestcooks?! There’re some things you learn later in life and if you’d do them again you’d do differently, lol.
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Wow.. really? I thought pregnant woman only can do walking and swimming, I never thought about running as well.
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That’s what I thought too until I got pregnant and found out I could do more than just the 2, lol
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With our kids, the key to working out was to continue what we were doing before the pregnancy. You can take a little break of the first trimester and back it off on the third, but the second trimester we were doing pretty much everything (low impact) that we were doing before.
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Way to go guys! I agree – first trimester is hard enough without exercise on top of it but once the morning sickness and all is gone, it’s easy to get into the normal routine so exercise is ok too.
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Great post! I’ve no intention of being pregnant any time soon but it was still super helpful to learn these, some of these I do despite being pregnant! 🙂
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Yes they can all be done without a child on-the-way and they’re safe during pregnancy too.
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Great suggestions. I practice yoga which is wonderul and when I had my boys (now big), it was great to rest my mind too!
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Yoga is really good, I agree Elinor!
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This is great advice. I jogged through my three pregnancies and felt amazing. I had energy, had faster recovery after labor and felt good about myself.
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That’s right Jenny. I felt the same due to exercise x
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I’ve never been pregnant and currently don’t plan on having kids. But these are some good exercise tips
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I’ve never been pregnant and currently don’t plan on having kids. But these are some good exercise tips for pregnant women
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Thanks Odette 🙂
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Walking and swimming are awesome exercises that can always be done. I found that walking was incredible during both of my pregnancies.
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So did I! I walked everyday and went for a swim regularly. Always felt good afterwards
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It is so important to exercise while pregnant. Sometimes it’s hard to modify some moves but it’s always important to keep going. The more active we are at ease is our labor!
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Precisely!
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These are great tips, Mother show know that they can continue to work out as long as they a comfortable. I continued my same physical training with the exception of sit ups and push ups through out my entire second pregnancy and I felt fantastic about myself.
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Me too Cia. Loved my exercie and felt really good x
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What a great and basic exercise schedule for pregnant women. I will let my preggo friends know which exercises to do.
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Thanks for sharing 🙂
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Those look like great workouts that anyone should consider, let alone pregnant people. I don’t think I could do the jogging though. My knees would be hurting way too much by that.
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lol, jogging is good IF managed well. I jogged and loved it 🙂
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Great exercise suggestions! I wish someone had told me these when I was expecting. But I guess these are also relevant for those who ain’t pregnant 🙂
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Yes Anjali, they’re also relevant for those not pregnant. And I know what you mean re learning something later than when you needed to 🙂
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It’s so great that women are so conscious about having a healthy pregnancy. These are great recommendations, pregnant or not. 😁 Thanks for sharing!
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Thanks Tanya 🙂
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I am old. LOL, I am so amazed at how young pregnant women are running marathons and doing things that I wouldn’t have even thought to do when I was pregnant. These are great exercises… yoga really comes in handy.
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Hehehe duffelbagspouse, I know what you mean! When I was pregnant I had a lot of people who haven’t been pregnant in more than 20years scream at me for a number of things, e.g fitness regime being one of them. They thought walking was enough, but even then, just a short walk. lol
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Does any of the above exercise reduce the risk of UTI? My sister in law is getting UTI very often during her pregnancy which leads to premature birth!
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My understanding re UTI is the importance of passing urine frequently and properly to get rid of bacteria SO basically you need to drink lots of water to flush the bacteria out of the urethra. Exercise helps if it ultimately leads you to go to the bathroom.
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I’ve just had a baby and tried to stay super active during my pregnancy. These are great tips for the next baby!! Thanks!
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Congratulations ecomamaaustralia. Hope you enjoying motherhood.
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I’ve never thought that there are a lot of exercises for pregnant women. It is important to stay fit while pregnant. I don’t have any plan of having another baby again but now I can give the right advice to pregnant friends. Thank you.
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Thanks for reading Sarah. x
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Those exercises are for those who are pregnant and not pregnant. You need to keep on moving to keep everything moving well.
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That’s right lucico! Totally agree re keep everything moving well.
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i love that there are more and more sitings of pregnant women exercising. I was very active during my pregnancies but, I didn’t do actual exercising. Wish I had.
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As long as you keep moving – I think it’s OK. Sometimes during pregnancy we can be lazy and that has its disadvantages.
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I have friends who have worked out up until it was time to give birth. They say it was really helpful when they actually have birth because it made the pushing of the baby easier to do? That’s a question because I’ve never given birth so not sure. But more than one friend has said that not to mention it was easier to get back into shape after 🙂
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I can relate! I had an easy birth and recovered quickly coz I stayed fit till birth. I was actually overdue but was taking walks and all that. I’d do it again with other pregnancies.
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This is really helpful! I’ve been too dizzy and tired to do much exercise, but I’m hoping that will change soon now that I’m in the second trimester. I’ll have to look up some good Swiss ball exercises to do! https://kellyincaliblog.wordpress.com
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