How to Continue Your Fitness Routines When Pregnant
Most pregnant women greatly benefit from exercising. During the pregnancy, though you will have to make a few modifications to your regular fitness routine. Before you attempt any exercise make sure to discuss your workout plans with the doctor beforehand. The extent of exercise will depend on your pre-pregnancy fitness level.
Safe activities and exercises during pregnancy
If you are a healthy individual and you worked out before your pregnancy, it is normally safe to carry on your exercises throughout the pregnancy. Consult your doctor and if they say it is ok for your to work out, then choose the activities you love most. If you never did exercise before you were pregnant now is a good time to begin.
The following activities are normally safe throughout pregnancy:
⦁ Walking. Walking is a great exercise that doesn’t hurt your muscles or joints. If you are new to work out, this one is great for a start.
⦁ Water workouts and Swimming. The water provides support to the weight of your baby and working out against water keeps your heartbeat up. It helps your muscles and joints also. If you experience lower back pain while doing other workouts, try swimming.
⦁ Stationary bike riding. This workout is safer during pregnancy than riding a real bicycle. No matter your belly size, you’re less prone to fall off from an easy bike.
⦁ Pilates and Yoga classes. Inform your Pilates or Yoga teacher that you are pregnant. Your instructor may help you avoid or modify poses that may be risky for a pregnant person like lying flat on the back. Some community centers and gyms offer Pilates and Yoga classes only for pregnant women.
⦁ Aerobics classes (low-impact). Low impact workout means always having one foot on equipment or ground. You can try low-impact aerobics such as using a stationary bike, walking or riding an elliptical machine. Low-impact exercises don’t cause much stress on your body that high-impact ones do. In high-impact workouts, both feet concurrently leave the ground. Such as jumping rope, running and jumping jacks etc. Inform your instructor beforehand that you are pregnant so that they can modify your exercise if required.
⦁ Strength training. These workouts can make your bones tough and build muscles. You can work out with weights as long as they are not too much. Ask your doctor about how much weight you should lift. If you are interested in sandbag workouts bags, click the link.
Workouts to Avoid
Most doctors suggest that pregnant women avoid workouts after their first trimester that need them to lie flat on the backs. Unless your provide suggest otherwise, you should also avoid any workouts that include:
⦁ Jarring (anything that will cause plenty of down and up movement)
⦁ Leaping
⦁ Bouncing
⦁ An abdominal injury risk
⦁ A sudden direction change
Generally, limitations include downhill skiing, contact sports, horseback riding and scuba diving due to the risk of getting hurt they pose.
Final Notes
Always consult your doctor before your begin any workout program. You do not need a gym membership or buy any special tool to be active. You may walk in a safe place or do workout videos in your house. You can also find ways to become active in your daily life, such as taking the stairs rather than the elevator or doing yard work etc.
Safe activities and exercises during pregnancy
If you are a healthy individual and you worked out before your pregnancy, it is normally safe to carry on your exercises throughout the pregnancy. Consult your doctor and if they say it is ok for your to work out, then choose the activities you love most. If you never did exercise before you were pregnant now is a good time to begin.
The following activities are normally safe throughout pregnancy:
⦁ Walking. Walking is a great exercise that doesn’t hurt your muscles or joints. If you are new to work out, this one is great for a start.
⦁ Water workouts and Swimming. The water provides support to the weight of your baby and working out against water keeps your heartbeat up. It helps your muscles and joints also. If you experience lower back pain while doing other workouts, try swimming.
⦁ Stationary bike riding. This workout is safer during pregnancy than riding a real bicycle. No matter your belly size, you’re less prone to fall off from an easy bike.
⦁ Pilates and Yoga classes. Inform your Pilates or Yoga teacher that you are pregnant. Your instructor may help you avoid or modify poses that may be risky for a pregnant person like lying flat on the back. Some community centers and gyms offer Pilates and Yoga classes only for pregnant women.
⦁ Aerobics classes (low-impact). Low impact workout means always having one foot on equipment or ground. You can try low-impact aerobics such as using a stationary bike, walking or riding an elliptical machine. Low-impact exercises don’t cause much stress on your body that high-impact ones do. In high-impact workouts, both feet concurrently leave the ground. Such as jumping rope, running and jumping jacks etc. Inform your instructor beforehand that you are pregnant so that they can modify your exercise if required.
⦁ Strength training. These workouts can make your bones tough and build muscles. You can work out with weights as long as they are not too much. Ask your doctor about how much weight you should lift. If you are interested in sandbag workouts bags, click the link.
Workouts to Avoid
Most doctors suggest that pregnant women avoid workouts after their first trimester that need them to lie flat on the backs. Unless your provide suggest otherwise, you should also avoid any workouts that include:
⦁ Jarring (anything that will cause plenty of down and up movement)
⦁ Leaping
⦁ Bouncing
⦁ An abdominal injury risk
⦁ A sudden direction change
Generally, limitations include downhill skiing, contact sports, horseback riding and scuba diving due to the risk of getting hurt they pose.
Final Notes
Always consult your doctor before your begin any workout program. You do not need a gym membership or buy any special tool to be active. You may walk in a safe place or do workout videos in your house. You can also find ways to become active in your daily life, such as taking the stairs rather than the elevator or doing yard work etc.