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Home > Blog > Best Pregnancy Workouts and Exercises for Women

Best Pregnancy Workouts and Exercises for Women

Best Pregnancy Workouts and Exercises for Women

Max Lab

Aug 30, 2022

When that pregnancy test comes back positive, it marks a moment of joy for all mothers to be. The idea of growing a new life within is indeed an exciting thing to look forward to but may lead one to start thinking about what changes they need to make, while what can stay the same.

One of the top things that one needs to think about when they are pregnant is about staying active.

It is extremely important to not only know exercises that are beneficial and which exercises to avoid during early pregnancy and later.

The Importance of Pregnancy Workouts

A suitable exercise program during pregnancy can help deal with painful symptoms, lower the chances of complications, and bring a lot of benefits. It is recommended to consult one’s doctor before starting any pregnancy workouts. When it comes to exercises to do and avoid during pregnancy, everyone has different health and different pregnancies, and what may be suitable for one may not be suitable for another.

However, once a suitable workout has been selected, there are numerous benefits in store. Joining a class or doing regular pregnancy exercises at home can help improve stamina and heart health, reduce the risks of pregnancy complications, help maintain blood pressure, ease pelvic and back pain, help with fatigue, improve sleep, relieve constipation, reduce the risk of delivery complications, and do much more.

Best Pregnancy Exercises to Consider

  • Cardio Workouts

As long as the doctor approves of them, here are some of the best cardiovascular exercises that can help improve blood circulation, endurance, and muscle tone:

  1. Swimming: Swimming may be the best exercise for pregnant women. As one weighs less in water than they do on land, it is easier to move in water and feel more agile. It can also help with puffy ankles and sciatic pain and with nausea.
  2. Walking: With no need for any special equipment or gym membership, walking is the easiest exercise for pregnant women that can be done even up until the day of delivery, and even then, as a way to relieve some anxiety or to help along the contractions.
  3. Running: If one is into running, they may be able to continue with the same during pregnancy. The exercise should be done on level terrain, or better yet, on a treadmill, and getting the doctor’s okay is also quite important. During pregnancy, women tend to have looser ligaments and joints, which can make jogging a bit harder on the knees.
  • Aerobics or Dance Classes

Group classes for low-impact aerobics or dance workouts are a great way to add some pregnancy exercises into the routine. These group classes are a great way to increase the heart rate and get some endorphins flowing. This is a good idea for exercise for women just getting into exercising. However, as the abdomen expands, it is important to avoid activities that require balance, jumping, or high-impact movements. It is very important to listen to one’s body and to never exercise till exhaustion.

If one is new to exercises after pregnancy, it is better to opt for water aerobics rather than the regular version.

  • Indoor Cycling

For women who have been spinning for at least six months before pregnancy, spinning exercises can be continued, but the workout should be toned down, based on one’s doctor’s suggestion. No risk of putting pressure on the ankle and no risk of falling make this a great exercise for women who are pregnant. Adjust the handlebar to make sure you’re not leaning forward, stay seated during upward climbs, do not push yourself, and if you feel tired at any moment, sit out sprints.

  • Strength & Flexibility Workouts

Strength and flexibility pregnancy workouts can help with building and maintaining the muscles and the stronger and flexible muscles are great in helping bear the weight gained throughout the pregnancy. They also help protect the joints from injury as the ligaments relax. Again, getting an okay from the doctor is a must.

  1. Weight Lifting: Use smaller weights and go for more reps, or shift to machines that limit the range of motion to avoid injury.
  2. Pilates: It is important to choose a special, pregnancy-appropriate Pilates routine that focuses on strengthening the core and lengthening muscles. These are low-to-no-impact pregnancy exercises that can help ease backaches, improve posture, and even help with flexibility.
  • Kegel Exercises for Pregnancy

Kegel exercises are an effective way to strengthen the pelvic floor muscles. These muscles support the uterus, bladder, and rectum, and strengthening these muscles can help prevent and treat common issues that occur due to pregnancy and childbirth, like pelvic organ prolapse (POP), faecal incontinence, urinary incontinence, etc. Before trying Kegel exercises for pregnancy, it is important to know that these exercises require technique and care, so it is better to consult a professional before starting a Kegel exercise routine. While one is pregnant Kegel exercises for easy delivery are generally recommended.

Activities that require you to hold your breath, where falling is likely, contact sports, exercises that may involve jarring motions or sudden changes in direction, or tiring activities are some exercises to avoid during pregnancy. As long as one consults their doctor about what workouts are okay, exercising during pregnancy is a great idea to ensure an easy time till delivery and even after.

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