Pregnancy Workouts: 6 Reasons to Exercise While Pregnant

Pregnancy is miraculous and one of the most beautiful things on this planet. (And congratulations if you are planning to bring a new life into this world.) While you’re focusing on creating a healthy pregnancy, it’s also important to address pregnancy workouts so you can keep your body prepared for you and your baby.

One of the biggest questions from pregnant women is, “Is it OK to work out while pregnant?” Of course, it’s always best to consult with your doctor, but unless you have some condition that is negatively affected by exercise, your doctor will usually tell you the answer is yes.

Leading a healthy lifestyle is very important for your health and the health of your baby, and includes following a pregnancy diet, taking prenatal vitamins and partaking in pregnancy workouts.

Is it OK to exercise while pregnant?

There was a time when seeing pregnant women exercise was rare, but that is definitely a thing of the past and for good reason. A healthy lifestyle, even while pregnant, includes exercise as well as a smart nutrition plan.

In terms of exercising while pregnant, the American Pregnancy Association recommends 30 minutes of exercise most days each week. That can include a brisk walk, a class at the gym, cycling, running, swimming and even strength training. Levels of intensity are definitely important considerations.

You may have heard of the story of professional volleyball player Kerri Walsh Jennings getting approval from her doctor to continue playing during the Olympics while pregnant. While that may have seemed extreme, the fact is that your baby is safely nestled in the womb, surrounded by fluid in the amniotic sac, along with muscles and organs, that allows for movement back and forth without harm.

Now, that doesn’t mean you need to become a professional volleyball player or top marathoner, though there are many stories of women who trained for marathons while pregnant as well. You, of course, do not have to take it that far to ensure that you and your baby get the benefits of good health and exercise.

However, when considering pregnancy exercises, this is not the time to try to lose weight. If that is your intention, you really need to shift your thinking in a big way. It’s normal to gain about 25 to 35 pounds during pregnancy as the body works to sustain both you and the life of your baby.

The focus needs to be on a healthy pregnancy, and while keeping your weight in check is important, it can usually be done with healthy food choices and some consistent pregnancy exercises (just a little several times a week). Ultimately, physical activity before, during and after pregnancy can provide great health benefits for you and your baby.

Many women have concerns about whether it’s OK to exercise while pregnant or not.

First, the healthier you are, the healthier your baby will be. You have to take the absolute best care of yourself.

If you exercised prior to pregnancy, you are probably fine to continue on an easy to moderate level. However, if you did not exercise before becoming pregnant, you need to start off slowly and work into a specific exercise regimen designed for your pregnancy.

Still not sure whether you should exercise during pregnancy? Exercises during pregnancy can provide many benefits, such as helping reduce the risk of preeclampsia, gestational diabetes, hypertensive disorders and general discomfort.

Additionally, it can make the birth process go a lot smoother. On top of that, you are already setting a great example for your family for continued health.

If you take care of yourself, you can better take care of your newborn and those around you.

Regardless, if you are not sure, talk to your doctor, start slowly and choose pregnancy exercises that you enjoy. Plan time with friends and family to stay motivated.

Benefits of pregnancy workouts

1. May reduce the risk of preeclampsia, gestational diabetes and hypertensive disorders

One study evaluated moderate- and vigorous-intensity exercise during pregnancy. The results showed a link between any participation in exercise and decreased odds of gestational weight gain and gestational diabetes.

More research indicated that a healthy pregnancy diet and staying active with pregnancy workouts greatly reduce “maternal blood glucose levels” and insulin during pregnancy, which can result in a reduction of fetal macrosomia and maternal weight gain.

Though more studies need to be conducted, research also has shown that pregnancy exercises can help reduce complications and risk associated with preeclampsia, gestational diabetes and hypertensive disorders.

2. Can reduce discomfort and potentially boost happiness

Whether active before pregnancy or not, exercise can really help reduce discomfort associated with appearance and general pregnancy-type feelings. Studies have revealed that most women who were active prior to pregnancy continued to be active but reduced their levels of activity to some degree, while pregnant.

Another analysis focusing on happiness and physical well-being found that women who were physically active during pregnancy found a greater sense of well-being and pleasure in life and continued this lifestyle after pregnancy.

3. Helps lessen backaches, constipation, bloating and swelling

Because pregnancy can totally change your center of gravity, it often causes backaches. Additionally, pregnancy often leads to bloating, constipation and swelling of the body.

By maintaining an exercise routine that is safe for pregnancy, you can keep your back strong, which may reduce pregnancy-associated back pain. Exercising with good form also helps maintain a strong posture, something that can also alleviate back pain.

Pregnancy workouts even help reduce constipation, bloating and swelling by lowering the buildup of excess gas. This helps the stool move through the body to keep you more regular.

4. Improves energy, mood and sleep

Pregnancy is a well-known energy zapper. It makes sense since a beautiful human being is developing and creates the need for some pretty big hormonal changes in the body, particularly progesterone.

This can be mentally draining, something that often leads to mood swings. The first and third trimesters are reportedly the toughest in terms of energy.

To better manage these changes, pregnancy exercises can provide much needed energy as well as give you the benefit of a good night’s sleep.

Just keep it in check. Don’t overdo it.

In fact, too much exercise can lead to low energy levels. Check with your doctor as you go through the stages of pregnancy, and adapt your pregnancy workouts as needed.

5. May ease labor

While exercising during pregnancy may help prevent excessive weight gain, it also may help shorten your delivery time. Pregnant women who stay in shape through appropriate pregnancy exercises are better able to cope with the stress that often accompanies labor.

Fitness improves endurance, another factor that improves labor. Childbirth classes also help as they explore options for breathing patterns and address kegels, pregnancy exercises that help strengthen the pelvic area.

6. Help you get back into shape faster

If you exercise during pregnancy and continue after, there’s a good chance you’ll get back into shape faster after you have the baby. Just keep in mind that you should set realistic expectations to prevent disappointment and postpartum depression.

Reports have shown that women are less likely to continue exercise after childbirth, but this is a critical time to keep it going if it’s medically safe to do so. Women who regularly exercise during the breastfeeding stage tend to have improved fitness levels without affecting breast milk production or the development of the baby.

So can you do it? Yes, of course, you can partake in pregnancy workouts so long as you listen to your body and your doctor.

One of the best things you can do is exercise before and during pregnancy and then continue a program after birth. You will be very busy with your newborn, and exhaustion will play a tremendous role, especially with lack of sleep.

However, there are ways to plan a little time in each day. Just be sensible and safe.

Types of pregnancy exercises

Walking

Walking is great for anyone. It’s a relaxing workout and perfect if you weren’t as active as you’d wish prior to pregnancy.

It is also perfect for gathering a group of friends or others who are pregnant and making it a date. (This will help you stick with it.) And, of course, the fresh air and vitamin D are wonderful side effects of pregnancy exercises that take place outdoors.

Having the right shoes can make this more enjoyable. Also, be cautious on trails that may be unstable or slippery.

Keep in mind that there are different levels of walking. Walking of any sort is great, but if you are just strolling, you are not going to gain as much benefit than if you pick up the pace a little bit.

Again, if you are new to this, it may take a little time. Work into it slowly, and keep a close check on how you feel.

Running

Walking too easy for you? Try running.

This is more likely to happen if you were already a runner. Just remember to check with your doctor first regardless of whether you were a runner prior or not.

Easy jogging can be great while pregnant. It will definitely get your heart rate up, and exercising your heart is part of the goal.

You can wear a heart rate monitor or use the good ole’ standby: the talk test. If you cannot talk while running, you are probably going at it at a high intensity that may not be appropriate for pregnancy workouts.

Just keep it in check, and be safe.

Weight and strength training

Weights and resistance or strength training can be great pregnancy exercises, but you have to be cautious about the amount of weight you are lifting, even if you lifted before becoming pregnant. Light hand weights and resistance bands can provide great muscle toning during pregnancy, and instead of increasing the weight,  you can simply increase the number of repetitions during your pregnancy workouts.

You can also do a lot of strength training using your own bodyweight. Talk to a personal trainer or work with a professional at your local gym to show you how to do the movements correctly to ensure the best results while being safe during pregnancy workouts.

Swimming

Swimming workouts make for some of the best pregnancy workouts. Water exercises are amazing because they support the weight of your body while reducing stress on the joints, and they help eliminate tension in your legs and back.

Maybe the best part? You don’t have to worry about injury through tripping and falling.

You can get the heart pumping while working all of your muscles and getting some much-needed relief for your joints and skeletal system. You can join a class at your gym and even work with a swim coach for a more specific pregnancy exercise plan.

Yoga

Yoga benefits for pregnant women, called prenatal yoga, include a low-intensity exercise for moms-to-be. Yoga offers a holistic mind-body-soul approach that seems to help expecting mothers get in tune with their bodies, bringing a sense of awareness.

Some yoga poses can be harder than others. Take it slow and easy, listen to your body, and only do what feels right for you.

Do not put yourself in a risky pose that could cause you to fall, and if you feel pain, stop.

There are tons of videos online, and prenatal yoga classes are usually very easy to find. However, it’s a good idea to avoid forms of hot yoga, such as Bikram. Because the rooms are set at high temperatures, it can be dangerous for you and your baby and may cause hyperthermia.

When it comes to pregnancy exercises, gentler forms of yoga are encouraged.

Cycling

Cycling is very popular these days, but pregnant women often worry about the dangers of on-road cycling. If you are concerned, choose a spin class at the gym.

Whether you’re new to cycling or are an avid cyclist or triathlete, these classes are often a great fit. They’re low impact and done in a group setting, providing motivation.

Can’t make the class times? Most gyms allow you to use the spin bikes when classes aren’t in session.

You can do lots of different pregnancy workouts on your own, such as intervals, to get the heart pumping. Using cycling shoes that allow you to clip in can provide a better workout, but they aren’t required. Most have straps that you can slip over your running shoes to help maintain better contact with the pedals.

Regarding the class, just like the other pregnancy exercises, you have to decide what is most safe for you and your baby. If standing feels too intense or gives you the sense of possibly falling, avoid it.

Keep an eye on your heart rate and how you feel. Pushing harder may be risky so monitor your effort.

Pregnancy workout routine

Here is a great routine that you can do in 15 to 20 minutes. You can add a 10- to 20-minute brisk walk to this routine a few times a week.

Do two sets of these pregnancy exercises, with a one- to two-minute break between each set, working up to three to four sets over time.

Squats

Squatting during labor can be beneficial by opening your pelvic area. Stand with your feet shoulder-width apart, and slowly lower into a squat position, as if you are going to sit in a chair.

Keep your back straight, and put your weight into your heels. Hold the squat for 10 to 20 seconds, and then slowly return to the starting position.

Do five to 10 repetitions.

Pelvic tilts

Pelvic tilts help strengthen the muscles in the abdomen area while reducing possible back pain during labor.

Get on your hands and knees in tabletop position. Tilt your hips forward while pulling your abdomen in and rounding your back.

Hold this position for five to 10 seconds, and then return to tabletop position. Do five to 10 repetitions.

Bent-over dumbbell row

Stand with your feet hip-distance apart. Hold a light weight in each hand with the palms facing each other.

Lean over, bending at the hips and pushing your butt back. Try to keep a flat back.

While bent over, extend the arms toward the floor, and then slowly bend the elbows and lift the weights up by your chest. Extend your arms, and repeat.

Do 10 to 20 repetitions.

Standing side bends

Stand with your feet hip-distance apart holding a light dumbbell in one hand, with your knees slightly bent. Bend to the side that is holding the dumbbell, and return to an upright position.

Repeat 10 to 20 times, and then do the set on the other side.

Dumbbell curls

Stand with your feet hip-distance apart, knees slightly bent. Start with a dumbbell in each hand, arms down by your sides.

Slowly bend the elbow, bringing your arms up so that the forearms are parallel to the floor. Return to the starting position.

Do 10 to 20 repetitions.

Exercises to avoid while pregnant

There are hormones that develop during pregnancy that typically cause the ligaments, which support your joints, to become way more relaxed than usual. This creates more risk of injury when you’re exercising while pregnant, especially when you’re using unstable movements on certain terrains.

Here are few precautions you should take:

• Avoid activities that could easily cause falling or missteps.
• Avoid contact sports or activities that could create intense or unexpected jarring motions.
• Extensive jumping, hopping, skipping or bouncing may not be right when it comes to pregnancy exercises, depending on your previous exercise routine.
• Be careful when doing movements that require twisting your waist while standing.
• Do not perform high-risk activities, such as skydiving, surfing, hot yoga or scuba diving.
• Generally, if you haven’t been doing any exercise, make sure that you avoid sudden bursts of movement. You have to ease in to it.
• Be careful when exercising in hot, humid weather. It’s key to avoid becoming dehydrated.
• Never hold your breath while exercising, and simply do not push yourself too far.

As noted previously, always make sure you get clearance from your doctor before starting any exercise program. If you experience any dizziness, vaginal bleeding, chest pain, contractions, breathlessness or discomfort, stop your workout immediately, and consult your doctor.

Final thoughts

• Getting your doctor’s approval to perform pregnancy workouts can not only improve your health and mental mindset during pregnancy, but it can also get you into great shape heading into labor.
• Pregnancy workouts are linked to a lower risk of pregnancy health issues like high blood pressure, preeclampsia, back pain, mood swings and other symptoms.
• It’s best to avoid super high-impact exercises while pregnant.
• The best exercises to choose depend somewhat on your exercise background heading into pregnancy, so consult with your doctor to find the best types of pregnancy workouts.
• For most women, though, exercise can be a safe and healthy part of pregnancy.