Many pregnant women want to continue their sports activities after finding out they are expecting. It is possible to exercise safely in pregnancy, although some sports like contact sports and high altitude hiking are not recommended.
A study found that previously sedentary women can maintain a high volume of training without any harm to the pregnancy.
Walking
Walking is a low-impact cardio exercise that can be done throughout pregnancy. It strengthens the legs, especially the quadriceps and hip flexor muscles, helping support the growing baby bump. It also improves circulation, helping prevent swollen feet and ankles (oedema) and boosts endorphins.
It can even be used as a substitute for some other exercises and is easier to fit into your day as you can do it during breaks at work or while running errands. Walking is also a great way to help keep your gestational diabetes in check and is a good way to burn calories.
While walking is generally considered safe for most pregnant women, it is important to follow guidelines for safe exercise and to talk to your doctor before you start any exercise routine. You should always avoid exercise that poses a risk of falling or that is too strenuous. Be sure to wear comfortable shoes and drink water before, during, and after exercise to ensure you are adequately hydrated. It is also important to pay attention to your body and stop exercising if you experience any unusual or excessive fatigue, swollen joints or abdominal pain, or vaginal bleeding.
Swimming
Pregnancy is a beautiful time in life but it can also be hard for many women who are not used to exercising. Running is a great sport for pregnancy as it increases the strength of your legs and will help you move around with ease during this time.
Swimming is a good choice for pregnant women as it can be done at any stage of the pregnancy and burns a lot of calories. It is also known to reduce nausea and back pain. It can also relieve lower back pain and leg swelling and improve blood circulation.
It is recommended by doctors to take up some form of exercise during the course of the pregnancy. The best thing is to do the kind of exercise that you were doing before getting pregnant. Avoid exercises that have a risk of falling or put pressure on the feet and knees. Talk to your doctor about which sports are safe for you. They may suggest modifications or recommend a different activity.
Yoga
Pregnancy yoga is not only a great way to keep fit but it’s also very relaxing. It’s a great way to bond with your baby and the community you create in a pregnancy yoga class (in yoga it’s called sangha) can be hugely supportive during this challenging time.
Studies have found that pregnancy yoga reduces maternal anxiety through a combination of breathing exercises, mindfulness techniques and physical postures. It also improves lower back pain and a range of other pregnancy discomforts including fatigue, nausea, and headaches.
Prenatal yoga is a gentle way to exercise, and it’s safe for most women as long as you don’t overdo it. Talk to your gynecologist before starting any new exercise routine during pregnancy and make sure to choose classes specifically designed for pregnant women. Avoid hot yoga, which is practiced in a high-temperature and humid environment such as Bikram yoga, as this can cause hyperthermia. It is also important to inform your instructor that you are pregnant before taking part in a class. They may need to give you specific modifications to the class.
Dancing/Aerobics
If you were highly active before pregnancy, you can usually continue to participate in high-intensity aerobic exercise, as long as you run it by your doctor and don’t exceed 150 minutes of moderate aerobic activity per week. However, avoid movements that involve a lot of bouncing and leaping. Your center of gravity will shift as your bump grows, and falling can hurt you or your baby.
Sports like downhill skiing, water skiing and horseback riding can be risky for the same reason—a fall could damage your back or pelvic bones. Also, the jolts and quick movements can cause abdominal trauma. But if you stick with a low-impact activity such as line dancing, it’s a great way to maintain your fitness level throughout your pregnancy.
Jogging
While many people assume that jogging isn’t safe for pregnant women, it can be an excellent workout as long as the expectant mom listens to her doctor and keeps her intensity low. Jogging can strengthen the legs, which will become especially useful during pregnancy as the body gains weight. In addition, jogging can help strengthen the pelvic floor muscles. This will make it easier to return to running after the baby is born.
For those who are accustomed to jogging, the first trimester can be challenging, but once the nausea subsides and energy levels increase, running can be a great way to stay in shape. During this time, it’s important to focus on endurance and avoid speed work.
Women who jog during pregnancy are often able to continue their training through the second and third trimester. However, it’s important to be mindful of the bouncing motion of running and choose even surfaces such as a treadmill or a gym track. In addition, it’s important to dress in light, breathable clothing. Staying cool can also prevent overheating, which can be dangerous for pregnant women.
