Just because you’ve got a baby on board doesn’t mean that you have to sit on the sidelines and stop exercising. While the types of exercises that you can do may change over the course of your pregnancy, keeping fit can reduce some of your aches and pains, boost your energy, and help you to better deal with the strain of labor. Let’s take a look at the five best pregnancy workout options for your fitness routine.
The Centers for Disease Control and Prevention (CDC) recommends that pregnant women spend 30 minutes a day, five days a week, in an exercise or an active program. It doesn’t define the types of exercises you should do — just that you should check with your doctor before starting the program to make sure you don’t have any conditions that would prevent you from starting and that you exercise within limits. Pushing yourself is not a wise idea.
Why pregnancy exercise is important
Exercise to avoid: Pregnancy watch list
You want to avoid exercises that put a strain on your body and ones that can possibly cause even mild abdominal trauma. This includes exercises that involve jarring motions and rapid directional changes. You should also avoid any activities or exercises that require you to lie flat on your back for extended periods. This is especially important to take note of during the last 3–4 months of your pregnancy.
According to Healthline, any high-intensity activities or sports that increase your chances of falling should be avoided. These include:
- Horseback riding
- Rock climbing
- Boxing
- Skiing
- Competitive soccer
- Rugby
- Basketball
- Ice hockey
Exercises to avoid include:
- Jumping, hopping, skipping, or bouncing
- Deep knee bends
- Full sit-ups
- Double leg raises
- Straight leg toe touches
Also, avoid any exercises or activities that can cause you to overheat, including running, cycling, or participating in hot yoga classes.
Talk to your doctor about a suitable exercise program based on your health and lifestyle. The last thing you want is to create a problem when you’re trying to be more healthy for your baby.
