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What exercises are safe to do while pregnant?
I'm in my 2nd trimester and I'd like to start trying to do some sort of exercise now that my energy level is back up and before I get so big that I can't hardly move! What are some good, safe exercises I can do?
Pregnancy - 12 Answers - 2007-06-25 08:41:03
Best Answer
There are many safe activities you can enjoy while keeping fit during your pregnancy (unless your doctor has prescribed otherwise).
Swimming. This is a great activity because it helps strengthen your whole body and is a great cardiovascular exercise. Plus, it's low impact, it helps support your weight, and it keeps you cool. One thing, it's probably not a good idea to dive into a pool, especially later in your pregnancy.
Walking is safe and effective, even if you're new to exercise. Jogging is also okay in moderation if you did it before you were pregnant. You'll want to avoid overheating and make sure to drink plenty of fluids. Plus, remember that are more off balance now, so be extra careful not to fall.
Mind-body classes like tai chi, yoga and Pilates. These types of classes can do wonders for the management of stress and teach students new methods of relaxation. There are many specialty tapes available on the market and you are sure to find and try many new exercises using these tapes.
All Answers
Answer 1
There are many safe activities you can enjoy while keeping fit during your pregnancy (unless your doctor has prescribed otherwise).
Swimming. This is a great activity because it helps strengthen your whole body and is a great cardiovascular exercise. Plus, it's low impact, it helps support your weight, and it keeps you cool. One thing, it's probably not a good idea to dive into a pool, especially later in your pregnancy.
Walking is safe and effective, even if you're new to exercise. Jogging is also okay in moderation if you did it before you were pregnant. You'll want to avoid overheating and make sure to drink plenty of fluids. Plus, remember that are more off balance now, so be extra careful not to fall.
Mind-body classes like tai chi, yoga and Pilates. These types of classes can do wonders for the management of stress and teach students new methods of relaxation. There are many specialty tapes available on the market and you are sure to find and try many new exercises using these tapes.
2007-06-25 08:43:41
Answer 2
I would ask your doctor. Mine gave me a print out of safe exercises to do while I was pregnant.
2007-06-25 08:43:50
Answer 3
KUNGFU
2007-06-25 08:44:42
Answer 4
anything you're comfortable with. But swimming would be at the top of the list. Avoid heavy lifting or straining the back.
2007-06-25 08:45:03
Answer 5
Obviously, light walking.
2007-06-25 08:45:07
Answer 6
Waling is always a good one. Try leg ups and squats if they suit you. You could also do "push ups" off of a wall while standing up. You should consult your doctor before taking up an exercise regimen while pregnant first though.
2007-06-25 08:46:03
Answer 7
What Kinds of Exercises Can You Do?
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing. Many experts recommend walking. It's easy to vary the pace, add hills, and add distance
2007-06-25 08:46:05
Answer 8
I did a in-home walking DVD my whole pregnancy. I am currently 30 weeks pregnant, and only stopped because I am having pre-labor symptoms. Leslie Sansone is who is the DVD instructor. I would walk 2 miles in 30 mins, and I had more energy because I got up and walked. Plus, since it is indoors, you can do it whenever you feel like it, rain or shine, night or day. It helped me to maintain my pre-pregnancy weight, since I was overweight to begin with.
2007-06-25 08:53:50
Answer 9
I don't think I could praise pre-natal yoga enough. It is a wonderful way to relax, tone, and prepare your body for the journey of child birth. You can continue after pregnancy fairly easily. You can take classes where you can be sure what you are doing is prefectly safe, and a teacher will be there to correct your posture if need be. You can also take any regular yoga class up until the birth, although some teachers will only teach you until the end of the 2nd tri. Then you switch to pre-natal.
Be sure to speak with your doctor/midwife before starting any new exercise and go over any concerns you may have with them. Keep hydrated and get that body moving!
2007-06-25 08:57:26
Answer 10
Any low-impact exercise is good for a pregnant woman. Building up stamina can help during labor and birth as well.
Some good exercises include:
Water aerobics
Spin class (beginners)
Walking
Yoga
Pilates
This is the answer I put for another question similar to this:
"People who have a regular workout routine tend to have less pain in childbirth, easier labors and births, and faster recovery.
Muscles that have been fatigued may feel tired, uncoordinated, and heavy. When worked to the extreme, the muscle simply refuses to do any more work. As the uterus is simply a large muscle group, and labor is an athletic event that commands the attention of this muscle group, the following information is intrinsic to, not only other exercise and muscle labors, but labor and birth as well.
The body’s main fuel source is glycogen. It is formed from carbohydrates and stored in the muscles and liver. When combined with the oxygen that is inhaled during a workout, the glycogen breaks down into carbon dioxide and water. If a body has not built up stamina through regular physical exercise and a healthy, fit body, or a heavy workload tolerance, the body has a harder time getting rid of the glycogen, and the byproduct is lactic acid.
Lactic acid can very quickly build up in the muscles and will quickly overflow into the bloodstream. At that point, the body starts shutting down. Enzymes slow, coordination falls apart, muscle contraction becomes more difficult and painful - even "burning", and the participant has an overall feeling of fatigue. If the lactic acid build-up gets high enough, the muscle stops contracting altogether. The participant loses control of the muscle, which becomes increasingly painful and may cramp.
Since one cause of muscle fatigue is lactic acid, training the body to tolerate higher levels of it without showing reduced performance would be an advantage to competing and completing sports and other laborious events that require stamina."
Some pregnancy-specific exercises that I would recommend would include:
Squats - squats help to stretch your inner thighs and prepare your perineum for birth
Mare Stretch - On all fours, sag your belly toward the ground. Now tuck your tailbone under until your spine is neutral (not arched). Relax and repeat. this helps to get your uterus out of your pelvis. It increases blood flow to your uterus, helps alleviate backpain and sciatic nerve issues, decreases risk of UTI, and vericose veins.
Tailor Sitting - Indian style without crossing your ankles under your thighs. Stretches your inner thighs, prepares your perineum for birth, decreases the incidence of vericose veins, and promotes good posture: which, in turn, promotes optimal fetal positioning for birth
Kegels - You can find this muscle by attempting to stop the flow of urine while on the toilet. Only use this means to FIND the muscle, not as a way of regularly exercising the muscle. These are exercises which promote toning and conditioning of the pubococcygeous muscle. This muscle, when toned, helps lower your incidence of urinary and fecal incontinence, puts the babies head in proper alignment for best route through the pelvic outlet, decrease incidence of episiotomy and tearing, and decrease the incidence of uterine prolapse.
2007-06-25 09:21:03
Answer 11
walking, swimming (since it's summertime now), yoga stretching are good excercises. Ask your DR before trying it though.
2007-06-25 09:46:47
Answer 12
Walking & Running are both great sources of exercise that are safe while pregnant
Swimming
Bicycling
Free weights (weight lifting with free weights)
Eliptical Machine
Row machine (or rowing a boat)
Yoga or Pilati's
Aerobics, Kickboxing or Tai Bo
You have a lot of options, jsut talk to your prenatal doctor before you get to active with any of them, they will go over a lot with you at your appointment if you tell them what your plans are. My prenatal doctor is 30 weeks pregnant and an active runner and swimmer, thats how she keeps in shape, I am in my second trimester and do pretty much all of the above, I got a gym membership around week 10 of my pregnancy and have been working out there every day since.
Most importantly have fun while doing it, stay hydrated with lots of water, and listen to your body, when you need to slow down make sure you slow down etc (this has always been the hard part for me) I just check my heart rate every 5 minutes or so and make sure it stays under 175, that way I know I'm not getting to carried away!
Good luck to you, and CONGRATS!!!
Toni Lynne - pregnant with #1
2007-06-25 10:01:15
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