How to Exercise Safely During Pregnancy| Options Medical Clinic

If you’re experiencing a normal, healthy pregnancy, exercising can be completely safe, and even beneficial for you and your baby. Staying physically active can help promote healthy fetal development, improve your mood, and alleviate some common aches and pains associated with pregnancy.

However, it’s always essential to consult with your healthcare professional before starting or continuing any exercise routine to ensure it’s appropriate for your unique situation. But we’ll go through some general rules and routines for safe exercise during pregnancy.

General Rules

What a pregnant individual can and should do to maintain their health during pregnancy will vary from person to person. However, the key is to listen to your body’s signals and avoid overexerting yourself.

S tay hydrated by drinking plenty of water before, during, and after your workout. Keeping your body well-hydrated is essential for your health and your baby’s development during pregnancy.

An effective approach is to start slowly and steadily increasing repetitions each day. To prevent losing balance or falling, perform exercises at a steady pace, and avoid any movements that make you feel unsteady.

If you’re just starting, begin with low-intensity workouts like swimming or walking. It’s recommended that pregnant women aim for 120 to 150 minutes of exercise per week, but you may want to gradually start 3 to 4 times a week for 30 minutes or less.

Pregnant Workout Dos and Don’ts

Do Step-Ups

To do a step-up, use a small step stool or the bottom step of a stairway. Stand near a wall or railing for extra support.

Step up with one foot, then bring the other foot up to meet it. Step back down and switch feet each time. Keep your back straight, and make sure both feet are fully on the step. Do as many repetitions as you can comfortably manage.

Don’t Risk Falling

You should avoid activities like horseback riding, skiing, and gymnastics during pregnancy due to the high risk of falling and injury. These activities involve a significant chance of losing balance since your center of balance changes, which can be dangerous for both you and your baby.

Do Yoga/Pilates

Yoga and Pilates are great options during pregnancy, but avoid movements that compress your belly, especially in the later stages. Look for pregnancy-specific classes or instructors trained in modifications. Due to their intensity, avoid “hot yoga” and “hot pilates.”

Don’t Engage in Team Sports

Contact sports should be avoided during pregnancy. Even non-contact sports, like volleyball, basketball, or soccer, can be more hazardous, possibly being hit by elbows, a ball, or another person.

Do Low-Impact Aerobics

Walking, swimming, or moderately paced elliptical training are great simple exercises during pregnancy.

Swimming can be particularly effective for women who experience back pain, as the water takes the pressure off your body while still being able to get your body moving.

Get Free and Confidential Pregnancy Services

Options Medical Clinic is here for women with services and resources to help you navigate an unexpected pregnancy.

We offer free pregnancy testing and ultrasounds to help you get answers about your pregnancy and information about your options.