Saving Just a moment, please. You've saved this page It's been added to your dashboard. In This Topic. Is it safe to exercise during pregnancy? How much exercise do you need during pregnancy? Why is physical activity during pregnancy good for you? For healthy pregnant women, regular exercise can: Keep your mind and body healthy. Physical activity can help you feel good and give you extra energy. It also makes your heart, lungs and blood vessels strong and helps you stay fit.
Help you gain the right amount of weight during pregnancy. Ease some common discomforts of pregnancy , such as constipation, back pain and swelling in your legs, ankles and feet. Help you manage stress and sleep better.
Stress is worry, strain or pressure that you feel in response to things that happen in your life. Help reduce your risk of pregnancy complications, such as gestational diabetes and preeclampsia.
Gestational diabetes is a kind of diabetes that can happen during pregnancy. It happens when your body has too much sugar called glucose in the blood.
Preeclampsia is a type of high blood pressure some women get after the 20th week of pregnancy or after giving birth. These conditions can increase your risk of having complications during pregnancy, such as premature birth birth before 37 weeks of pregnancy.
Help reduce your risk of having a cesarean birth also called c-section. Cesarean birth is surgery in which your baby is born through a cut that your doctor makes in your belly and uterus. Prepare your body for labor and birth. Activities such as prenatal yoga and Pilates can help you practice breathing, meditation and other calming methods that may help you manage labor pain.
Regular exercise can help give you energy and strength to get through labor. What kinds of activities are safe during pregnancy? These activities usually are safe during pregnancy: Walking. Swimming and water workouts. The water supports the weight of your growing baby and moving against the water helps keep your heart rate up.
If you have low back pain when you do other activities, try swimming. Riding a stationary bike. This is safer than riding a regular bicycle during pregnancy. Yoga and Pilates classes. The instructor can help you modify or avoid poses that may be unsafe for pregnant women, such as lying on your belly or flat on your back after the first trimester. Some gyms and community centers offer prenatal yoga and Pilates classes just for pregnant women.
Low-impact aerobics classes. During low-impact aerobics, you always have one foot on the ground or equipment. Examples of low-impact aerobics include walking, riding a stationary bike and using an elliptical machine. During high-impact aerobics, both feet leave the ground at the same time. Examples include running, jumping rope and doing jumping jacks. Strength training. Strength training can help you build muscle and make your bones strong. Ask your provider about how much you can lift. Repeat for reps, then switch sides.
By Teri Hanson. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission. Save Pin More. This pregnancy workout makes it easy to strengthen your whole body with simple moves you can do at home. Start Slideshow. Strengthens: Quadriceps, hamstrings and butt.
Improves balance. Strengthens: Core and inner thighs. Hold for 1 to 2 breaths, working up to 5 breaths. Strengthens: Core, arms and back. Keep up your normal daily physical activity or exercise sport, running, yoga, dancing, or even walking to the shops and back for as long as you feel comfortable.
Exercise is not dangerous for your baby. There is some evidence that active women are less likely to experience problems in later pregnancy and labour. Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, you should be able to hold a conversation as you exercise when pregnant.
If you become breathless as you talk, then you're probably exercising too strenuously. If you were not active before you got pregnant, do not suddenly take up strenuous exercise. If you start an aerobic exercise programme such as running, swimming, cycling or aerobics classes , tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week.
Increase this gradually to daily minute sessions. If you are pregnant, try to fit the exercises listed in this section into your daily routine. Acid reflux is common during pregnancy, and it usually goes away following the birth.
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Exercise tips for pregnancy. Medically reviewed by Daniel Bubnis, M. Types of exercise Benefits Tips Risks and cautions When to stop Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain, and possibly make delivery easier. Six types of exercise to stay fit and healthy. Share on Pinterest Exercising while pregnant can help prevent pregnancy complications and give the infant a healthier start. Risks and cautions.
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