The 5 Best (& Safest) Exercises To Do When You’re Pregnant


Pregnancy is a time of growth and change.

This is true for the mind as well as the body.

As a woman’s body nurtures a new being, she can go through a range of new sensations and emotions.

Although not all activity is recommended for women when they are pregnant, pregnant women may perform safe exercise during pregnancy.

Here’s how.

Low-Risk Exercise to be Performed During Pregnancy

Every woman is different with regard to how much her normal activities will need to be altered in order to accommodate her growing figure and hormonal irregularities.

Maternity clothes must be bought to keep up with physical changes, and mental preparation for being a mother must begin.

Some women are able to continue in their usual patterns for work and home life, while others make drastic modifications during those precious nine months.Safe exercise during pregnancy

Pregnancy can drain your energy, especially during the first trimester, as your body focuses on increasing amounts of nutrients and energy towards developing the baby.

With stamina at an all-time low, many women may balk at the idea of expending extra energy through physical exertion.

However, a certain amount of exercise can actually boost energy levels, and active women will be pleased to know that moderate exercise is not off-limits during pregnancy.

There are many ways to stay fit and they offer the bonus of improving sleep and reducing aches and pains, so don’t forget to add fitness wear to your list of maternity clothes needed!

The 5 Safest And Best Exercises For Pregnancy

Pregnancy Exercise #1: Walking

The great thing about walking is that aside from a comfortable pair of weightlifting shoes, it requires no special equipment or locations.

Pregnant women can safely enjoy walking sessions ranging from strolls on the beach to speed-walking through the city.

Gentle hiking is also a great way to enjoy the fresh air and get your heart working. Walking is a very safe exercise during pregnancy.

Pregnancy Exercise #2: Dancing

Love moving to the beats of your favorite songs? You can still dance in the comfort of your home, in a dance class or at a concert.

Just be sure to stay away from any dances that include jumping, leaping or twirling, as a fall could be dangerous.

Pregnancy Exercise #3: Aerobics

Low-impact aerobics is a great way to exercise during pregnancy, and you might just make new friends at a class designed just for pregnant women. T

Taking a class also ensures that you have a pre-scheduled time for exercise and that all aspects are safe for baby.

Pregnancy Exercise #4: Swimming

Especially toward the final months of pregnancy, the added weight of carrying a baby can put a strain on your entire frame. benefits of swimming exercise during pregnancyThe feeling of weightlessness in the water can be a delicious sensation, and swimming has long been recognized as one of the safest and most beneficial exercises for pregnant women.

Many makers of maternity clothes feature maternity swimwear so you’ll have the perfect gear.

If swimming outdoors is not possible, look for a gym with an indoor swimming pool.

If you’re swimming in the ocean, be careful to swim only where the waves are gentle and there’s no undertow.

Pregnancy Exercise #5: Yoga and Stretching

Yoga is an excellent way to improve strength and flexibility, and because it has little or no impact on your joints it’s a great way to stay fit during pregnancy.

Check to see if there are pregnancy yoga classes in your area, or ask your instructor which poses may need to be modified for an expecting mother.

Yoga is very beneficial and is a very safe exercise option during pregnancy.

What not to do during pregnancy!

Contact and ball sports are generally forbidden during pregnancy, as the risk of falling or being hit is just too great.

You’ll also need to steer clear of horseback riding, mountain biking, and sports like water skiing or snowboarding, for the same reason.

As with any new exercise regimen you’re unsure of, consult with your doctor before beginning any exercise during pregnancy.

Daniel Maman

Daniel is a certified personal trainer (ACE), has a Bachelors of Science degree in Sports, Exercise, and Wellness, and spends his free time keeping up to date with the latest research in health and fitness. In his free time, you can find him playing basketball, doing muay thai, camping, traveling, reading, and eating tomatoes like they're apples.

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