Some think exercising during pregnancy is risky and may harm the baby, but you can do light exercises that might help improve your pregnancy and birth. No matter your health, your body needs exercise to boost energy, activity, and blood circulation. So here are some simple exercises you can easily do while pregnant. But don’t forget to check with your doctor before starting.
First exercise: Walking
Make sure to walk regularly during your pregnancy months. It’s an easy exercise that doesn’t need much effort and offers many health benefits. It improves your blood flow and protects you from heart disease, diabetes, and other illnesses. Walking in late pregnancy can help with labor, but be careful as you may lose balance over time. So walk on flat ground and wear comfy shoes.
Second exercise: Yoga
Yoga helps you stretch and relax muscles a lot. It keeps your body flexible and fit during pregnancy. But avoid some yoga poses once your pregnancy is advanced, especially ones lying on your back, because the bigger uterus may block blood flow by pressing on blood vessels. Also, don’t overdo stretching exercises.
aThird Exercise: Swimming
You can do swimming exercises often during your pregnancy even in the last months because your weight is zero in water, so you can swim or even dance easily without feeling the pressure on your body from your big belly. So make sure to swim whenever you can to have an easier, less difficult birth.
Fourth Exercise: Weight Lifting
Yes, what you read is correct, you can simply lift weights during your pregnancy. But make sure the weights are light, about half of what you used before pregnancy. Lifting weights during pregnancy helps you get ready for carrying your baby’s heavy stuff and it strengthens your arm muscles to protect you from injuries when you might trip because of losing balance. You can do this exercise 50 to 55 minutes, 3 days a week. Studies show about 40% of pregnant women who did this gained less extra weight.
Fifth Exercise: Running
If you were used to running before pregnancy, ask your doctor if you can keep doing it. If yes, make sure to run on flat ground with comfortable shoes. You can also use a treadmill. But be careful not to hurt your knee ligaments because pregnancy makes them loose and they can't take a lot of pressure. So your running will be more like fast walking than actual running.
Sixth Exercise: Climbing Stairs
You can use this simple method as exercise to stay healthy and energetic during your pregnancy. But remember it won't be as easy as you think. The more months you have, the harder it gets to move. So you must do this slowly to avoid putting too much pressure on your leg joints and avoid hurting yourself.
Exercise 7: Dancing
If you like dancing, make it your workout during pregnancy. You can simply do light moves to different music beats, whether alone at home or with a group at the gym. Just always listen to your body and never push or strain yourself with fast or hard moves.
Exercise 8: Belly breathing
This is the simplest exercise ever but it has big benefits for your mental health and your baby's physical health. It's a meditation practice where you breathe deeply a few times focusing on one point. It helps reduce stress, calm you down, and improves your mood and mental well-being while your baby gets oxygen and nutrients from your blood. It's recommended to do this during the last months of pregnancy.
