Safe and moderate exercise gives mom and baby support during pregnancy and delivery. After approval from your doctor, try these full body workouts courtesy of Medical News Today.
This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy. Choose smooth surfaces, avoid potholes, rocks, and other obstacles, and wear supportive footwear.
Swimming and exercising in water give a better range of motion without putting pressure on the joints. The buoyancy offered by the water may offer some relief from the extra weight.
Cycling on a stationary bike, also called Spinning®, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints. The bike helps support body weight, and, because it is stationary, the risk of falling is low.
Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to a healthy blood pressure during pregnancy. The techniques you learn in yoga class can also help you to stay calm and in control during labor.
Aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, leaps, or fast running. In low-impact exercise, one foot should stay on the ground at all times. Some aerobics classes are designed especially for pregnant women. This can be a good way to meet other pregnant women, as well as exercising with an instructor who is trained to meet your specific needs. Women who already attend a regular aerobics class should let the instructor know that they are pregnant so they can modify exercises and advise about suitable movements.
Visit the Member Services desk for more information on group exercise classes and personal training options designed for pregnancy.
Miller, Angel. 2017. Exercise tips for pregnancy. May 26. Accessed January 24, 2019. https://www.medicalnewstoday.com/articles/290217.php.
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