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During both of my pregnancies, doctors and nurses always make sure that I’ve been exercising frequently. I always tell them I work out 4 times a week for about 30 minutes and they seem to be satisfied with that answer.
During pregnancy, your body is going through physiological changes, so getting in at least 15 minutes a day of activity is important for helping your body prepare for birth and recovery.
You might think that working out is dangerous during pregnancy, but as long as you aren’t straining yourself or doing intensive workouts, any physical activity is beneficial.
Since the benefits outweigh the risks I am doing some physical activity during my pregnancy. These are some of the pregnancy safe workouts that are easy for me to do and make me feel like I’m keeping my strength.
DISCLAIMER: I AM NOT A DOCTOR, THIS IS NOT MEDICAL ADVICE.
When is it safe to work out during pregnancy?
With your doctor’s approval, you can exercise throughout your pregnancy as long as you are an otherwise healthy woman and the exercise is within your current abilities.
Previous recommendations against pregnancy workouts were based on a study done in 1984 on animals. Since humans are physiologically different and the tests were beyond strenuous, doctors have since created new recommended guidelines.
Newer guidelines recommend pregnant women conduct safe, moderate workouts as long as their health permits it, for 30 minutes a day on most if not all days of the week.
You’ll find it easier to do more intense exercises during your first trimester (as long as morning sickness doesn’t stop you). During your second trimester, you’ll gain the most weight, so a low-impact, moderate workout will probably be your best bet.
I’ve found that low-impact, low-intensity workouts are best during the third trimester. This can be as simple as a walk on the treadmill or stretching on a yoga mat.
What types of workouts are safe during pregnancy?
The primary focus of working out while pregnant should be the safety and health of the mother and fetus.
As long as you consider your and your baby’s health as well as a doctor’s approval, these are workouts that are safe to perform while pregnant.
Resistance training
Resistance training is just a fancy name for a form of exercise intended to build muscle strength and endurance. Although it’s synonymous with weight training, most people are put off by that term thinking they have to lift heavy to get results.
Quite the opposite is true, especially for pregnant women. As long as you aren’t using extremely heavy weights resistance training moves that are safe while pregnant include:
- Lat pull-downs
- Shoulder Press
- Dumbbell chest press
- Bicep curls
- Tricep extensions
- Lunges
- Toe taps
- Planks
- Seated rows
- Dumbbell squat
- cable back kick
- Calf Raises
You can safely carry out these exercises with little to no added weight, 2-3 sets, 10-15 reps. If it’s hard for you to reach that goal with weights, lower the weight.
The benefit of resistance training is that you are using your muscles, and maintaining their strength while using low-impact movements that are easy on the joints.
To safely carry out these exercises while pregnant, avoid laying on your back during your second trimester and beyond since this can restrict certain blood flow and cause hypotension.
Instead of weights, you can use a resistance band. Programs like this target multiple areas of the body, using just a resistance band.
Although it’s not targeted towards pregnant women, you’ll find that they are low impact and beginner friendly. It’s even useful for an exercise routine after that beautiful baby is born.
Aerobics
Aerobics is an exercise that focuses on cardiovascular conditioning, also known as cardio. These exercises are repetitive movements meant to get your heart pumping.
Low-impact aerobics is the safest when you’re pregnant since they are physical enough to promote health and safe enough not to harm you or the baby.
Like other exercises listed in this article, it’s always great to consult with your doctor about workouts specifically safe for you.
Aerobics activities that are safe during pregnancy include:
- Walking
- Jogging
- Running in place(high knees)
- Butt kickers
- Jump rope
- Swimming
- Stationary bike
- Walking lunges
- Elliptical
- Jumping Jacks
- Toe taps
Studies have shown that aerobic exercises at any intensity cause no danger during pregnancy.
It’s also stated that women should avoid laying on their frontside for any exercises to remain safe.
Stretches
While stretching is beneficial to do before you work out, it can also count as a low-intensity workout. It’s also great for improving flexibility and reducing injuries during workouts.
Stretching is the perfect “workout” to do on those days that you need to get moving, but are just too tired to do anything which is most days for my pregnancy.
Examples of stretches that are safe during pregnancy:
- Low back stretches
- Pelvic tilts
- Torso rotations
- Pigeon pose
- Hip stretches
- Neck stretches
- Shoulder stretches
- Abdomen stretches
While most stretches are poses you do in yoga, without the breathing and meditation techniques that yoga entails, these are just stretches and not quite yoga practice. This brings us to our next pregnancy-safe workout.
Yoga
Unlike stretching, yoga is an ancient practice that involves poses, mental concentration, and breathing practice. The goal is to connect the body, mind, and breath.
Since yoga is very low impact, most of the poses are safe to perform during pregnancy.
Studies show that prenatal yoga helps reduce pelvic pain, improves mental health, and improves your physical condition.
Some yoga pose examples to try when pregnant include:
- Standing stretch
- Childs pose(wide knee)
- Cat-cow pose
- Yoga squat
- Easy pose
- Bird-dog
- Down dog
- Pigeon pose
- Seated forward bend
- Head to knee bend
- Triangle pose
- Warrior
Benefits of working out while pregnant
Easier to manage weight
Research shows that a regular prenatal workout regimen can help you manage your weight, even after the baby is born.
A study found that women who exercise during pregnancy gain 20% less weight while pregnant than those who aren’t active.
Other studies show that women who gained more than the recommended weight during pregnancy weighed significantly more during their long-term follow-up than women who gained the recommended weight.
Managing your weight may even prevent stretch marks during the rapid growing phase during your pregnancy.
Reduce the risk of gestational diabetes
Up to 10% of women develop gestational diabetes during pregnancy. This puts mothers at risk of obesity, intolerance to glucose, and other forms of diabetes.
Women who exercise throughout pregnancy reduce the risk of acquiring gestational diabetes by 59%.
Studies show that the more you exercise the less chance you have of developing gestational diabetes.
Reduced risk of preeclampsia
Preeclampsia is a pregnancy-related medical disorder that involves hypertension, proteinuria, and edema which can have serious effects on the body.
Women who exercise regularly reduce the risk of preeclampsia and just like gestational diabetes, the more you exercise, the less risk you have.
Safe, light workouts reduce the risk of preeclampsia by 24%, while safe, vigorous exercise brings it down by 54%.
Improved mental health
The mood changes that pregnancy brings along are enough to deal with. Most struggle with negative thoughts and emotions during pregnancy.
Workouts that are safe to do while pregnant can help lower these depressive moods. Studies show that physical activity while pregnant has an inverse relationship with severe depression.
Reduced lower back pain
Carrying a baby puts a lot of strain on your body, especially the lower back. Plenty of women report lower back pain at some point during their pregnancy.
Many studies show that exercise relieves symptoms of lower back pain.
Pregnant women who commit to an exercise program that is designed to strengthen the core report less intense lower back pains.
Easier delivery
Performing these safe workouts during pregnancy activates and strengthens the same muscles used to deliver a baby.
Researchers show that women who perform these safe workouts while pregnant have an easier delivery.
Conclusion
Many studies suggest that working out during pregnancy has more benefits than risks. As always, consult with your doctor before doing any workout program during your pregnancy to avoid risks.
Even though you’re limited during pregnancy, these workouts that are safe to do while pregnant are enough to maintain your health.
These workouts can even help you during your recovery.
Modify these workouts to work for you, as long as you get moving, you’ll be working towards health.