During your pregnancy, it’s important to stay active as your belly grows. Regular exercise helps maintain your energy, minimize aches and pains, keep your heart and lungs healthy. And after you deliver, physical activity can improve your mood through the postpartum period and help you get back into shape.
The Centers for Disease Control and Prevention recommend that healthy women get at least 150 minutes of moderate aerobic activity a week. While this might sound like a lot, it’s best to break the time into small stints throughout each day. A quick set of yoga stretches or a brisk walk will do wonders for your physical and mental health. Here are the best pregnancy workouts you can do easily.
Walking or Jogging
Lace up your running shoes, and hit the pavement. Take a stroll or an easy jog around your neighborhood. Combine it with an activity you look forward to – chatting and catching up with a friend, or listening to an audiobook or podcast. Aim for a short 10 or 15-minute stretch, then keep going if you’re enjoying yourself.
Sign up for a prenatal yoga course, or stream a class from the comfort of your living room. Yoga allows you to focus on your breathing, flexibility and meditation. Pay attention to how your body feels in each pose, and modify anything that feels too strenuous.
Zumba or Dance
Zumba and other dance-based fitness classes are a fun way to stay moving during your pregnancy. Play instructional videos on YouTube or register for a group class.
If you love cycling but are worried about falling while pregnant, indoor cycling or spinning classes are an excellent alternative. You can set your own pace, and get a great cardio workout without putting pressure on your back or joints.
Swimming or Water Aerobics
Swimming is an ideal pregnancy workout; the water provides a natural resistance for your body, but it relieves the stress land exercise puts on your body. Sign up for a water aerobics class, or swim slow laps on your own.