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Experts agree that pregnant women should get a minimum of thirty minutes of exercise every day. The benefits to exercising while you are pregnant include:
Decreased weight gain during pregnancy
Decreased labor time
Fewer complications during pregnancy
Fewer complaints physically
Faster recovery after the baby is born
Faster weigh loss after the baby is born
These benefits have more and more expectant moms ready to get fit. The only problem is that many of these women, especially the new moms-to-be, are just not sure where to begin, and which exercises are the safest for the baby. Here are some of the exercises that many pregnant women find truly beneficial:
Pilates
An extremely popular form of exercise, Pilates can be done before, during and after pregnancy to keep your body in ideal shape. The great thing about Pilates is that it can be modified to suit anyone, pregnant or not. Core muscles are greatly used during pregnancy, and Pilates targets this muscle group. Be sure to seek the advice of a qualified instructor who has worked with pregnant women.
Walking
Walking is an exercise that can be modified to fit anyone on any fitness level, including expectant moms. All you need is a good pair of walking shoes for an aerobic exercise that is great for your muscles. You control the intensity of your workout. Best of all you can keep walking after the baby is born. Just load up the stroller and go.
Swimming
Pregnant women love to swim. It helps keep you cool and relieves several of the aches and pains that go along with being pregnant. The water comforts you and relieves strain and stress on your muscles that are all pulled and stretched during pregnancy. It is also a great way to lighten the load of pregnancy weight.
Yoga
Yoga is the perfect combination of exercise and relaxation. Several pregnant women have been known to use yoga poses during childbirth classes and then continue even after the baby is born. You can sign up for classes specifically for pregnant women that are led by a qualified instructor, or try it at home with one of the many DVDs that are available.
Weight Training
When done in moderation, weight training is a great form of exercise for pregnant women. Remember to only use light weights and do routines that are safe for expectant mothers. You will achieve a higher level of energy and reduce leg cramps during pregnancy.
Aqua Aerobics
Aqua aerobics is a great way to strengthen bones and build muscle while you are pregnant, without putting a lot of pressure on your knees, hips and all of your other joints. Resistance training relieves the pressure of pregnancy weight and relieves stress throughout the body.
Bike Riding
Cross-country trips are not advised, but relaxing laps around a flat track or quiet street is a fun way to stay healthy while you are pregnant. If you have diabetes, high blood pressure or an otherwise high-risk pregnancy, you may want to stick to some of the less active exercises for pregnant women.
Tennis
Many women enjoy playing tennis during the first and second trimesters. Be sure to stay hydrated and avoid playing when the sun is at its worst.
Jogging
If you are a jogger before your pregnancy, keep going. Keep the speed and tempo on a level that is safe for pregnant women and enjoy a nice run.
Dancing
Prenatal dance classes are designed to be safe and effective for expectant mothers. Have fun while you get a great cardiovascular workout.
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