By now, the benefits of exercising while pregnant are very apparent. Everything from lowering risks of birth complications to simply sleeping better at night can all stem from a dose of moderately intense exercise.
After gathering research, The American Congress of Obstetricians and Gynecologists (ACOG) has announced a definitive list of exercises that should be performed by pregnant women around 3 – 4 days of the week. The exercises, while somewhat intense, only need to be performed for around 20 – 30 minutes at a time, so there’s no need to stress out about overexertion.
Here are the exercise recommended by experts that can help to improve you and your baby’s health:
1. Running
For pregnant women, this may not be the first exercise that comes to mind. Sports scientist, Nina Ferrari, suggests that it does in fact have tons of benefits! Moms should try their hardest not to overdo it, and should not try to overexert themselves. If you aren’t an experienced runner you may be better off starting with power walking. Either way, running, jogging, or walking are great and easy options for pregnant moms to get some exercise!
2. Swimming
Swimming is one of the best overall exercises you can do, pregnant or not. It’s a great way to get cardio, as well as a light muscle workout for your arms, legs, and even your core. Even treading in water can be a great work out for pregnant women. Just always remember, moms, that when exercising in water, you need to be mindful of hydration since your body may not realize that you’re dehydrated.
3. Yoga
This is certainly a much more mild entry than the previous exercises, but that doesn’t make it easy. Not only does yoga help mothers to tone and shape their muscles, improve blood circulation, and strengthen joints through the exercises, but it also helps you to relax and be at peace.
4. Racquet Sports
Sports like tennis, squash, badminton, etc. were previously thought to be too much of a workout for a pregnant woman. However, the ACOG recently had an about face. They now believe that they are suitable physical activities for mommies-to-be. Obviously, this doesn’t mean that you should sign up for a tournament anytime soon, but racquet sports a viable exercise option for pregnant women.
5. Cycling
We don’t suggest that moms go out and try BMX, and we certainly don’t suggest that you enter Le Tour de France anytime soon. We do suggest that you listen to the ACOG’s recommendation to ride a bike or join a light spin class. Tons of spin classes offer a great work out and most are within the timeframe suggested by ACOG. If you can’t afford the sometimes steep prices of a spin class, consider riding a bike through your neighborhood for some quality outdoors time, and a great exercise for you and your baby.
These five expert recommended exercises are great and practical options for pregnant moms. Most of which are fun and easy to try! With so many benefits associated with exercising while expecting, why not implement some of these recommended routines into your daily life?
READ: Keeping fit during pregnancy: Top tips on exercise for pregnant women
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