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The Best Exercises, Fitness Tips for Pregnant Women

Are you pregnant? Are you wondering how to keep your fitness routine going during your pregnancy? Learn the best types of exercise and methods for success and safety.
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There are many benefits to exercising during pregnancy. Regular exercise keeps the heart healthy, reduces your risk for gestational diabetes, strengthens the muscles and joints to prepare for birth and helps you keep your weight on target. It's crucial, however, to pick the right type of exercise during your pregnancy that will be beneficial and safe for both mother and child.

We rounded up the best forms of exercise for pregnant women to help them stay in shape and some top-notch advice. These tips will help you stay on track to deliver the healthiest baby possible and recover quickly.

Exercises to Try
Most doctors will agree any type of exercise you were engaged in regularly before you became pregnant should be fine to stick with during your pregnancy. You will, however, have to scale back the intensity and duration of the workout as your pregnancy progresses. You also shouldn't go for any new goals while pregnant. Here are some great options if you're looking to change up your routine during your pregnancy:

  • Prenatal Yoga -- Stretching and strengthening the muscles is good for anyone. Yoga also supports healthy circulation. However, your balance will be tested, so make sure to take a class designed for pregnant women so the instructor can show you how to properly modify poses.
  • Barre Class -- This type of fitness classes uses small hand weights as well as a barre for stability while you execute small movements to tone the muscles. The barre will keep you from falling and using light weights can help strengthen the joints and bones as well as the muscles.
  • Aerobics -- A low-impact aerobics class that doesn't involve much jumping is great for pregnant women, just make sure you wear supportive footwear and comfortable clothing to help you move more easily. Cardiovascular work supports heart health and will help you build up endurance.
  • Cycling -- Using a stationary bike is best to avoid tipping over, however, make sure to go at your own pace. If you regularly attended spinning classes before your pregnancy, you can continue at a lower intensity, but otherwise plan to use a bike at home or on your own in a gym.
  • Swimming -- Gentle on the joints, swimming is a great way to burn calories, tone muscles and get in a great cardiovascular workout. It will also feel great to be lifted off the ground, since the extra weight you put on with pregnancy can cause back pain and further discomfort.
  • Walking -- Another of the safest forms of exercise, walking is the perfect cardiovascular workout. To keep it safe if you're leaving home, shorten your route and focus on doing laps in a smaller area, so you can get back home and rest if you need it.

If you're taking a class or working out at a gym, be sure to let your trainer or a staff member know you're pregnant. They can provide the support you need and be there to help should anything happen.

Important Things to Remember
The safety of you and your baby is paramount when planning a fitness routine and should trump any goals you have in mind. Here are some important things to remember:

  • Clear any planned changes to your exercise program with your doctor.
  • Dress in layers of breathable clothing that wicks sweat away from the body. Be comfortable and remove or add layers as needed.
  • Listen to your body -- if you feel any sharp pain, dizziness, nausea or extreme fatigue, stop what you're doing immediately and seek help.
  • If you experience any spotting or bleeding, contact your doctor right away.
  • Always stay hydrated and bring water with you when working out.
  • Make sure to eat enough calories to compensate for those burned during exercise, so both mother and baby get adequate nourishment. Include plenty of fiber and protein.
  • Take your fish oil and prenatal vitamins daily to support your diet.

Exercise is essential for a healthy life, no matter what stage you're in. We have everything you need to stay on track for a healthy pregnancy and beyond at eVitamins!

 

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