There are multiple benefits to exercising during pregnancy. Routine exercise helps to keep blood pressure, insulin, and weight gain in check. It may also set the groundwork for a smoother labor and recovery. As a result, women who exercise during pregnancy are far less prone to common serious conditions, like preeclampsia and gestational diabetes.
Most pre-pregnancy exercise routines can be easily adapted to pregnancy. Some activities, such as running, horseback riding, and skating may be better replaced with a safer, milder option throughout gestation. It is important to always consult with a doctor prior to engaging in a new exercise program. However, there are some great, gentle workout programs that fit well with the needs of pregnant women. Here are the top 5 pregnancy workout program options.
1. Yoga
Prenatal yoga is an extremely popular option for pregnant women. There are classes tailored to pregnant women in nearly every major city in the United States. Women who cannot find a pregnancy-specific class can still participate in a gentle yoga class; they will just need to modify some of the poses. Many yoga teachers are able to help accommodate pregnant women even if they do not teach a pregnancy-specific curriculum.
2. Water Aerobics
Water aerobics is a great, low-impact exercise program. There are pregnancy-specific classes in some areas, but most water aerobics exercises are perfectly safe to do during pregnancy. The resistance provided by the water strengthens muscles without straining the joints.
3. Swimming
Swimming is an excellent pregnancy workout option. Not only is it a great cardiovascular activity, but it also provides plenty of strengthening. The buoyancy provided by being suspended in water also helps to alleviate many of the common aches and pains of pregnancy.
4. Pilates
Pilates is yet another low-impact workout program that is based on stretching and strengthening. Like yoga, pregnancy-specific classes are available, and even in regular classes many instructors have the necessary training to provide modifications for pregnancy.
5. Tai Chi
Tai chi offers meditative stretching and relaxation exercises that are ideal for pregnancy and beyond. Experienced practitioners usually have no trouble continuing their practice throughout gestation. Those who are new to tai chi should take care with some of the more challenging balance positions. However, there are many benefits to this gentle, relaxing exercise. Not only can it reduce stress, it can also improve visualization and meditation skills in preparation for birth.
If done with the proper care and modifications, exercise during pregnancy is beneficial to both mother and baby. Staying fit helps to alleviate the discomforts of pregnancy and also prepares the body for the demands of labor and delivery.
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