Pregnancy fitness is a key component of a healthy pregnancy. Women who are physically active before and throughout their pregnancies may have fewer complications when it comes time to deliver the baby.
However, with all the fatigue, nausea and body aches that may come along with a growing baby, it is understandable that people might be inclined to stay on the couch instead of lacing up their sneakers. It is recommended that pregnant women get at least 30 minutes of moderate exercise most, if not all, days of the week. Thankfully, some of the best workouts for pregnancy are also among the safest for both mom and baby.
The safest exercises for pregnancy are low impact aerobics, such as walking, swimming and elliptical training. These activities can be done inside or outside, and they do not require any special equipment or skill. People should work up to this level of activity gradually, and as the pregnancy progresses, they should lower their expectations of how hard they can exercise.
People can use a talk test to monitor their exercise intensity. If they can talk without becoming breathless during their workout, they are probably exercising at the right intensity. If they can’t hold a conversation, they are working too hard and should slow down.
It is important to stay hydrated when exercising. People should drink water before, during and after their workouts. Getting enough fluids is important for the health of both the mother and baby.
In terms of strength conditioning, it is usually safe for pregnant women to continue to do the same weight training that they did before becoming pregnant. However, it is a good idea to avoid any exercises that compress the abdomen, such as twisting or bending at the waist.
Many people find it easier to maintain their regular exercise regimens when they are in the first trimester of their pregnancy. This is because the bump hasn’t yet gotten too big, and the muscles are less likely to be strained by strenuous exercise.
During the second and third trimester, it is usually safe for most pregnant women to do moderate exercise, such as jogging, dancing, swimming and biking, but they should slow down as their pregnancy progresses. They should always listen to their bodies and consult with their maternity team for advice.
It is recommended that people exercise between 120 and 150 minutes per week at a moderate intensity. This means that they should work hard enough to sweat, but they should still be able to talk during their workouts. During this period, it is usually safe for people to use cardio machines, such as treadmills, ellipticals and stair climbers, but they should adjust the speed, incline or tension to suit their comfort levels. It is also a good idea to try riding a stationary bike, which is safer than riding a regular bicycle. In general, people should avoid high-impact exercises, such as jumping or running. This can put too much stress on the joints and ligaments, which can increase the risk of injury or falls.