7 SAFE WORKOUT IDEAS FOR PREGNANT WOMEN

Written by Liza John

Uttering the word “workout” during pregnancy sets off a chain reaction. Your peers, relatives, friends, and even random strangers start competing to enlighten you.  

A whole lot of misinformation, loads of myths, and another set of rubbish are by-products of this reaction. 

Working out during pregnancy reduces the risks of preterm births, hypertensive disorders, gestational diabetes, and lower birth weights. It also promotes mental health, postpartum recovery, and acts as a stress buster. 

So what exercises are safe for you? Should you switch your exercise regime?  

Experts say that, generally, there aren’t many activities that you should avoid. However, you may have to tweak your activities to better suit your body.  

In this blog, we have compiled some of the safest workout ideas for pregnant women. Let’s get started. 

Swimming 

A risk you must worry about is falling while you’re pregnant. Swimming and water aerobics are one of the safest exercises for pregnant women and will keep you toned. It makes you feel lighter and agile, no matter how large your baby bump is.  

A dip in the pool relieves swollen ankles, nausea and is gentle on your aching joints. However, be careful of slippery poolside’s, and do not jump or dive into the pool.  

Walking or Jogging 

Walking is an exercise you can easily fit into your daily routine and continue for the whole duration of the pregnancy. Just get a good pair of sneakers that suits you and walk away.  

Walking is a healthy low impact exercise and perfect for people who are new to exercising. Start small initially and gradually build up to 30 minutes of walking a day or so. Swing your arms for an added punch.  

If you are an experienced runner, you can continue with running or jogging on level terrain. Be sure not to overdo it, and do not overheat your body. Drinking water regularly wards off dehydration.  

Yoga 

Yoga is an excellent stress buster and imparts mindfulness through breathing and meditation. Gentle stretching of various body parts may soothe your aches and equip you better for labor.  

If you have been doing yoga for a while, you can continue your routine during early pregnancy. However, talk to your doctor about any specific poses you should avoid.  

Aerobics 

Join a low-intensity aerobics or dance workout class like Zumba, which gets your heart rate up and improves the flow of endorphins. Aerobics classes can be a great way to stay active and relieve stress during your pregnancy. 

Be careful and avoid any high-impact movements. Various studios offer classes exclusively for pregnant women.  

Pilates 

You can try a pregnancy-appropriate pilates routine that will focus on strengthening your core and increasing your stability with low-impact exercises. Pilates will ease your backaches which are common in pregnant women and enhance your flexibility and posture.  

Join a class specifically designed to suit pregnant women or inform your instructor that you are pregnant. 

Low-Intensity Weight Training 

Lifting and training with weights is a good way to get lean and strong. During the first trimester, weight training is generally considered safe.  

If you were doing weight training before, you can keep going with your routines but with lower weights. Consult your doctor to know if there are any specific exercises you must avoid. 

If you weren’t undergoing weight training, now might not be the best time to start. 

Kegels 

Your pelvic floor muscles support various abdominal organs including, the bowel, bladder, and uterus. Pregnancy and labor can weaken these muscles.  

By strengthening these muscles, you can prevent numerous pelvic floor incontinence including, faecal incontinence, urinary incontinence, and pelvic organ prolapse. 

Kegel exercises target these muscles and strengthen them. These are relatively easy exercises that you can do anywhere without any equipment. 

Final Thoughts 

If you were already working out before pregnancy, more often than not, you can continue with your fitness regimen. Your body is undergoing a lot of changes so take it easy. You may not be able to lift weights that you used to lift before and that is okay. In fact, you should reduce the intensity of your workouts. 

Avoid doing exercises that risk abdominal injuries like downhill skiing or extreme sports like deep-sea diving. Clear any queries you have with your doctor and run them through your exercise routine. Stay hydrated, wear supportive clothing, and avoid laying on your back for too long.