Exercising during pregnancy it’s actually safe for most women—and highly recommended.
Healthy pregnant women should try to do it for at least 150 minutes of moderate physical activity each week (which is about 30 minutes a day, five days a week), according to the US Department of Health and Human Services.
To consider it “moderate activity” you should be able to move just enough to get your body working but not so much that it challenges your speech. Even if you can’t sing, you should be able to talk with ease. Swimming, brisk walking, and prenatal yoga are all beneficial.
Some exercises are safest than other ones, and you can adjust them as pregnancy progresses. Experts, like pediatrician Elana Pearl Ben-Joseph from Nemours Children’s Health, recommend staying active during this special time.
Why physical activity is so beneficial during pregnancy
Staying active with prenatal exercise brings many benefits, and here are some of them:
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It improves circulation, heart, and lung health.
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It helps control weight gain to keep it healthy.
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It makes the muscles—that will be used to give birth—stronger.
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It reduces common symptoms like fatigue, constipation, and back pain.
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It helps lower the risk of preeclampsia and gestational diabetes.
The 150-minute recommendation is for women who have never done intense physical activity. People who exercises regularly before becoming pregnant can usually continue to do so, but they should always check with their doctor and modify their exercise regimen if necessary. The secret is to pay attention to your body; if something gives you pain or doesn’t feel confortable at all, it’s time to take it slow.
And remember: Moderate exercise means being able to carry on a regular conversation while exercising. According to Elana Pearl Ben-Joseph, you’re probably putting too much effort if you can’t speak comfortably.
Throughout pregnancy, your body goes through monthly changes in strength, endurance, and balance. That is completely normal. In order to keep up comfort and safety and protect the general health of the mother to be, routines have to change too with each trimester.
Safe ways to stay active
Consult your doctor before beginning or changing your exercise workout, especially if you have high blood pressure, heart or lung issues, anemia, or if you are expecting twins or more. But in general, among the most secure and efficient choices are:
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Walking: simple, accessible, and low-impact.
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Swimming or water workouts: helps with the back pain, swelling, and joint pressure.
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Prenatal yoga and gentle Pilates: reduce lower back and hip tension while improving flexibility, breathing, and posture.
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Stationary cycling or elliptical: fantastic for cardio without the chance of falling.
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Light strength training: increases muscle mass to sustain the additional weight gained during pregnancy.
Some exercises you should avoid during pregnancy:
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Exercises that require you to lie flat on your back for extended periods of time should be avoided after the first trimester.
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Avoid heavy lifting, always.
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Avoid activities that increase the risk of falls, injuries, or overheating, like contact sports: skiing, horseback riding, and hot yoga.
Move smart and stay gentle
Pregnancy isn’t a time to stop moving, but it’s not the best time to joint a CrossFit team for the first time either. You need something in between: to move in a smart way. Regular, moderate prenatal exercise can help you prepare the body for childbirth, improving maternal health, and giving benefits to the baby too at the same time.
Talk to your doctor, choose safe activities first, and listen to your body… After a few months you can go back to more wild movements. But for those 9 months, both mom and baby need something more relaxed.