Your back aches, your ankles are swollen and you cannot sleep. If only there were something you could do to minimize the common symptoms of pregnancy. Turns out, there is: exercise is one of the most effective cures for the aches and pains of the expecting set.
Working out while pregnant offers lots of benefits for you and your baby. You will get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. Your baby may enjoy a fitter heart, lower BMI, and boost brain health.
As long as you get the go-ahead to exercise from your practitioner, you can consider the following cardiovascular exercises to increase blood circulation, muscle tone, and endurance.
- Swimming
Swimming and water aerobics may just be the perfect pregnancy workout. Why? In the water, you weigh less than you do on land, so you will feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain, and puffy ankles.
Just be careful walking on slippery pool decks, and step or slide into the water rather than diving or jumping in. Your growing baby is not equipped to handle the bubbles that form inside the body when you quickly change altitudes under the pressure of the water.
- Walking
There is no easier exercise to fit into your busy schedule than walking during pregnancy. It is a workout you can continue right up until your delivery date (and even on that day if you’re anxious to help along with the contractions). What’s more, is that you do not need any special equipment or a gym membership to participate — just some good sneakers.
- Running
Want to go a little faster? Experienced runners can stay on track during pregnancy with a doctor’s okay. Stick to level terrain (or a treadmill) and never overdo it. Loose ligaments and joints during pregnancy can make jogging harder on your knees, and you are more prone to injury.
- Aerobic Classes
Low-impact aerobics and dance workout classes like Zumba are a great way to increase your heart rate and get the endorphins flowing if you are a newbie exerciser. As your abdomen expands, avoid any activities that require careful balance. If you’re an experienced athlete, listen to your body, avoid jumping or high-impact movements, and never exercise to the point of exhaustion. If you are new to exercise, opt for the water version of aerobics, which is ideal for the expecting set.
- Spinning
If you have been spinning for at least six months before pregnancy, you should be able to continue as long as you tone down the workout and have your practitioner’s okay. Indoor cycling can be great exercise, as it lets you pedal at your own pace without the risk of falling or putting pressure on your ankle and knee joints.
Make sure your instructor knows you are expecting, and sit out sprints if you feel overheated or exhausted at any point. Also, adjust the handlebars so you are more upright and not leaning forward to avoid adding pressure on your lower back. Stay seated during hill climbs, since standing is too intense for moms-to-be. If spinning seems exhausting, take a break until after the baby is born.
