If spinning seems exhausting, take a break until after baby’s born. Stay seated during hill climbs, since standing is too intense for moms-to-be. Also adjust the handlebars so you’re more upright and not leaning forward to avoid adding pressure on your lower back. Make sure your instructor knows you’re expecting, and sit out sprints if you feel overheated or exhausted at any point. 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.
If you’ve 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. If you’re new to exercise, opt for the water version of aerobics, which is ideal for the expecting set. If you’re an experienced athlete, listen to your body, avoid jumping or high-impact movements, and never exercise to the point of exhaustion. As your abdomen expands, avoid any activities that require careful balance. 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’re a newbie exerciser. With stair climbers and treadmills, you'll need to pay closer attention to where you step to avoid stumbles. Keep in mind that as your pregnancy progresses, you may have a harder time with resistance (or not listen to your body). Adjust speed, incline and tension to a level that’s comfortable for you. Ellipticals, stair climbers, treadmills and rowing machinesĮllipticals, stair climbers, treadmills and rowing machines are all good bets during pregnancy. Loose ligaments and joints during pregnancy can make jogging harder on your knees - and you’re more prone to injury. Stick to level terrain (or a treadmill) and never overdo it. Want to go a little faster? Experienced runners can stay on track during pregnancy with a doctor's okay. What’s more, you don’t need any special equipment or a gym membership to participate - just some good sneakers. There’s no easier exercise to fit into your busy schedule than walking during pregnancy … and it’s a workout you can continue right up until your delivery date (and even on that day if you’re anxious to help along the contractions). All that means the impact of diving isn't worth the potential risk. And as your pregnancy progresses, your center of gravity will likely be off too. Your growing baby isn’t equipped to handle the bubbles that form inside the body when you quickly change altitudes under the pressure of the water (it’s why scuba diving is a big no-no). Just be careful walking on slippery pool decks, and step or slide into the water rather than diving or jumping in.
And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones). A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. Why? In the water, you weigh less than you do on land, so you’ll feel lighter and more agile. Swimming and water aerobics may just be the perfect pregnancy workout. Best cardio workouts during pregnancyĪs 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 (which you’ll be thankful for come delivery day): Swimming Some conditions (such as severe anemia, placenta previa, incompetent cervix and ruptured membranes, among others) can rule out exercise during pregnancy. That said, definitely be sure to get the go-ahead from your practitioner before you start any exercise program during pregnancy. For that matter, even non-exercise activity - like 15 minutes of vacuuming and 15 minutes of light yard work - counts toward your daily goal.īest Fitness Accessories for Pregnancy Exercise What counts toward that 30 minutes? As far as your heart and general health are concerned, three 10-minute walks sprinkled throughout the day are just as beneficial as 30 minutes on the treadmill or bike at the gym. The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise per day, most (if not all) days of the week. How much should I exercise during pregnancy? So lace up those sneakers and get going! But before you do, read these guidelines and learn about some of the best pregnancy exercises and workouts. Exercise is also perfectly safe, as long as you get the okay from your practitioner before hitting any new or familiar workout routine and follow a few pregnancy-specific modifications. You can still benefit from getting active during pregnancy.
What's more, it doesn’t matter if you were an iron woman or a sofa slacker until now.
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