Safe Workout Routines for Pregnant Women

Pregnant women are advised to eat food that make them feel happy. As long as the mother doesn’t get overweight, she can eat more than the usual number of meals and almost any food. That doesn’t mean, however, that regular exercise should be ignored. Studies show that women who stay fit throughout their pregnancy have fewer complications and have easier labor and childbirth.

Walking Guide for Pregnancy

Walking is the safest exercise to try if you don’t have any experience at the gym prior to your pregnancy. However, if you loved hiking before you got pregnant, you can still stick to your minimum 15-minute walks thrice a week. Once your body is used to the schedule, you can increase the walking sessions gradually up to 30 minutes. Some women can go for a total of 150 minutes weekly (which is about 30 minutes 5 times a week). Don’t forget to talk to your doctor if you experience back or pelvic pain during your third trimester.

Simple Exercises at Home

You don’t need to go to the gym to rid your body of aches and pains associated with pregnancy. Try the following simple exercises:

• To improve balance, place one hand on a sturdy chair and stand with your knees and toes pointed at 45-degree angles. Keeping your back straight, bend your knees to lower your torso, then straighten to return to your original position. Repeat.

• To strengthen your arms and shoulders, sit with your back straight and hold an object that weighs at least 5 pounds in each hand. Keep your elbows bent at 90-degree angles, then lift the weights up to your shoulder. Lower your arms back to the starting position then repeat.

• To strengthen your legs, lie on your side with your head supported on your forearm and one leg bent at a 45-degree angle. Support your body with the other free arm placed on the floor, then lift the other leg while keeping it straight to about hip’s height. Do the same with the other leg.

Gym Guide for Pregnant Women

If you have never been a regular in the gym prior to your pregnancy, you should consult your doctor about your plans to sign up for a membership. Some women can still keep up with their workout routines at the gym depending on their fitness level and experience. You will also need to consider which trimester you’re in and your overall feeling. You can sign up for prenatal classes if there are any because the workouts are designed primarily for expectant mothers.

The trainer usually recommends the following exercises for pregnant women: yoga, Pilates, water aerobics, stationary bike, treadmill, and elliptical training. Yoga focuses on breathing and movements, while Pilates can help you improve abdominal muscles. Water aerobics is usually recommended during the third trimester because it is safe and relaxing, just like moderate walking exercise on the treadmill. A stationary bike is also an option during the third trimester, but you can also try elliptical training if you’re experiencing joint and muscle pain.