Disclaimer: This is not medical advice and should not be used in lieu of speaking with your physician about pregnancy exercises. This is purely a perspective based on our own research.
If you consider yourself to be a fit and active person, becoming pregnant can make the possibility of maintaining your exercise routine seem hopeless. While you may not be able to hit the gym as hard as you did before you became pregnant, there are still plenty of exercises that are safe for most pregnant women to try. On the other hand, if you have led a fairly sedentary lifestyle up to your pregnancy, you may decide that you want to become more active to support the health of the baby. Here are four of our favorite exercises that can be a great middle ground for most pregnant women of any activity level to try.
It may sound silly, but walking can be an easy and very beneficial form of exercise during pregnancy. When you are with a child, you need to be more cautious about engaging in high-intensity exercises, and walking is a safe alternative for most pregnant women. Not only does it keep you active, outdoor walking gets you out in the fresh air and sunshine (if the weather allows for it). Try power-walking or simply walking more briskly than you typically might to get some added cardio —but always be aware of your surroundings to avoid tripping or falling and always make sure you are not overexerting yourself to the point where you feel winded or uncomfortable, especially in the second and third trimester.
2. Stationary Bike
Whether you were a fervent cyclist prior to pregnancy or you were fairly inactive, taking the stationary bike for a spin is typically a very safe form of exercise during pregnancy. Get your cardio in and work out those glutes while minimizing the risks that come with outdoor cycling. Concerns of getting into a cycling accident and injuring yourself and the baby are alleviated, and you can do it no matter what the weather is like outside. You may even consider a cycling class. As with walking, it is still important that you do not push yourself too far while doing this exercise. If you feel that you are out of breath and having trouble speaking, you need to ease up your workout.
Yoga is an excellent exercise to try during pregnancy because it is low-impact and it incorporates breathing exercises. It is important to make sure that you and the baby are getting enough oxygen. Aerobic exercises can become problematic in this way if you overexert yourself during them. With yoga, the risk of overexertion is not as great. However, it is important that you do not try any risky poses or routines that might result in you falling or hurting yourself and the baby. Try finding a prenatal yoga class or, at a minimum, discuss your pregnancy with your yoga instructor ahead of time to be sure that you are performing the exercises safely.
When done safely, dancing can be the most enjoyable form of exercise to try during pregnancy, especially if you were a dancer to begin with or you frequented a dance aerobic class such as Zumba. Just because your belly is getting bigger, doesn’t mean you can’t still have fun and get your workout in. Speak with your dance instructor or dance partner about your pregnancy and devise a plan to make adjustments to your dance movements to accommodate your changing body and also ensure the safety of you and the baby. As with all of the other exercises discussed in this article, it is also very important that you do not overexert yourself or try and overly complicated moves that increase your chance of falling or becoming injured.
As we mentioned previously, it is crucial that you discuss any potential exercise plan with your doctor prior to beginning it. Everyone’s pregnancy is different. If you are a surrogate mother with California Surrogacy Center and you have further questions about your pregnancy, don’t hesitate to give us a call at (858) 509-3954 or send a message using the form below. Our staff is always happy to speak with our surrogate mothers, egg donors and intended parents about their questions and concerns.