Safe Exercise During Pregnancy

12/30/2020

Benefits of Exercise During Pregnancy

• Boosts Mood
• Improves Sleep
• Keeps heart, body and mind healthy
• Reduces Pregnancy aches and pains
• Helps prevent gestational diabetes and preeclampsia
• Eases discomfort during pregnancy
• Makes it easier to get back in shape after childbirth
• Restricts maternal weight gain without compromising fetal growth
• Helps with pregnancy-related constipation
• Can contribute to a healthier baby (healthier birth weight, baby is able to weather labor and delivery better, and recovers from birth easier)
• Fit women tend to have easier, shorter labors and are less likely to need medical interventions (such as C-sections)

Safe Exercises

• Swimming has great cardiovascular benefit and is one of the safest exercises for pregnant women, removing the risk of falling and decreasing stress to the joints. Swimming also exercises both large muscle groups (arms and legs).
• Walking provides a cardiovascular workout without too much impact on knees and ankles.
• Stationary Bicycling support your weight. It provides excellent cardiovascular benefits and requires minimal stress on joints.
• Prenatal Yoga keeps joints and muscles limber and increases flexibility. Prenatal Yoga teaches relaxation techniques that can be beneficial throughout pregnancy. As with any exercise, take care not to overstretch.
• Low-impact aerobics improves circulation and cardiovascular health. Before starting a program, confirm that the program is designed with pregnancy in mind.

Avoid exercises with:

• Jumping
• Sudden movements
• High impact

Remember:

• Don't wear tight, constraining clothes while exercising.
• Wear good bra with support
• Stay hydrated
• Avoid lying on your back for extended periods of time
• Stop exercising when you start to feel tired, dizzy or short of breath

Consult your physician before starting any exercise regimen.

Back