Want to stay fit and healthy while pregnant? Looking for the best pregnancy exercises out there? If so, assess your fitness level and choose an activity you enjoy. Make sure you know what exercises are safe and which ones should be avoided. Come up with a plan, schedule your workouts, and start moving!
Here are top five exercises for moms-to-be:
Considered one of the best types of exercise for pregnant women, swimming will keep you fit year round. This fun yet challenging activity works every muscle in your body, supports cardiovascular health, and relieves stress. Compared to other workouts, it has very low impact on your joints and tendons. It may also help reduce back pain and other aches, so give it a try!
Prenatal yoga is more popular than ever. This form of exercise improves your flexibility and strengthens the pelvic floor muscles, preparing your body for birth. It’s also an excellent stress reliever and wards off depression, anxiety, and mood swings. Many women practice yoga during pregnancy because it boosts their energy while keeping them in shape. On top of that, it enhances your body’s immune digestive, and circulation systems.
Contrary to popular belief, weight training is safe during pregnancy. The key is to choose your exercises carefully and listen to your body. There is not a “one size fits all” workout, so you have to experiment. For optimal results, hit the gym three to five days a week. Research indicates that future moms who lift weights five times a week give birth to healthier babies with less subcutaneous fat than those born from non-active moms.
Some of the best strength exercises for pregnant women include the machine shoulder press, lat pull downs, dumbbell lateral raises, seated rows, leg extensions, and stability ball leg curls. During the third trimester, all exercises should be done on high incline or in upright position.
Low Impact Cardio
Moms-to-be can also walk on the treadmill, use the stair master, or have fun on elliptical bikes. These cardio machines are safe and burn those extra calories. However, try not to exceed 35-40 minutes of aerobic exercise per session because it will drain your energy and cause muscle loss. Mix cardio and strength training to maintain your lean mass and shed fat.
Walking is one of the best activities for overall health. It’s safe, fun, and relaxing. All you need is a pair of sneakers or flats. This basic form of exercise improves circulation and joint mobility, reduces heart disease risk, and calms your mind.