As your pregnancy progresses, you may feel more limited in your exercise possibilities, but getting consistent exercise is incredibly important for you and Baby’s wellbeing. Exercise strengthens your heart to pump all that extra blood around and keep your body going strong. Exercise can also improve mood, help you sleep better, and strengthen your body for childbirth.
What are the best exercises I can do?
Depending on your pre-pregnancy activity levels, you should consult your healthcare provider to see what intensity exercise regimen is best for you and Baby. If your provider approves, these are some great forms of moderate intensity exercise that will keep you and Baby healthy while pregnant:
- Walking at a slow to brisk pace is effective and safe. You can do this all throughout your nine months of pregnancy, too. It’s a perfect starting point if you were not active before pregnancy. Find your favorite path or place to walk and get to it!
- Swimming is another great, safe, effective and fun option for folks who were not active before pregnancy. Swimming works out all of your muscles and strengthens your heart.
- Low-impact cardio is a great way to maintain your energy and heart health. Many gyms offer pregnancy classes, a great way to stay fit and meet moms-to-be. Always feel free to take a rest or modify intensity depending on how you feel.
- Dancing is a fun way to stay fit, and you can do it easily in the comfort of your home – just find a good YouTube Channel or streaming platform or make a fun playlist! However, unless you’re an expert, you should avoid routines with jumps or spins.
- Yoga or other stretching routines improve flexibility and balance, and are a great supplement to your cardio workouts. You can get resistance bands to help bring your stretching routine to the next level.
- Weight training using limited weight during pregnancy will help you stay toned and strengthen your body for childbirth! You should never begin an exercise routine that you hadn’t done before pregnancy, so make sure you speak with your healthcare provider.
- Kegels are excellent for building the pelvic floor, which can help prevent urinary incontinence.
Reviewed by the Ovia Health Clinical Team
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Sources
- B Sternfeld, CP Quesenberry Jr, B Eskenazi, LA Newman. “Exercise during pregnancy and pregnancy outcome.” Medicine & Science in Sports & Exercise. 27(5):634-40. Web. May-95.
- Committee on Obstetric Practice. “Physical Activity and Exercise During Pregnancy and the Postpartum Period: Committee Opinion Number 804.” ACOG. American College of Obstetricians and Gynecologists, 2023. Web.
- “Slide show: Pregnancy exercises.” Mayo Clinic. Mayo Clinic, n.d. Web.
