Can You Workout Whilst Pregnant? | What Exercises are Safe During Your Pregnancy?
Working out and Training When Pregnant? - What Exercises can you undertake during your Pregnancy?
When your pregnant your body has to go through a huge range of changes and maintaining your fitness levels during pregnancy is important for a variety of health reasons.
It helps keep you healthy not just during your pregnancy, but also gives your body the strength it needs to cope with labour. Additionally, staying fit during pregnancy makes it easier for you to get back into shape again post-pregnancy.
There are a lot of different opinions out there about whether or not it is safe to exercise while pregnant. However, exercising whilst pregnant is a very healthy option to undertake, the UK's NHS has even stated that women who do exercise regularly are actually less likely to experience problems during pregnancy and labor.
It is important to keep in mind, though, things like what type of exercise you are doing as well as your fitness levels before you became pregnant, as those will also affect how much your body can cope with and will form the basis of the workouts you will want to undertake.
Here at The Home Fitness Corp, we want to help you stay active and safe during your pregnancy. We've put together a list of do's and don'ts when it comes to exercise, so you can keep moving without worry.
What Exercises can I Undertake When Pregnant
Include a bit of Walking
Taking a brisk walk can be a great way to get consistent and gentle exercise with less risk to your pregnancy than running.
It helps to keep you fit and active by working your legs muscles and improving your aerobic capacity.
Walking can easily be built into an everyday routine, make walking a part of your pregnancy exercise plan by adding in 20-40 minutes of walking each day, whether outside or on a treadmill at home. A compact treadmill like the Ancheer treadmill can be a good choice here
What about running?
For those who are used to running, you may be able to continue at a slower pace that is adapted to your pregnancy under the supervision of your doctor or midwife. However, for those whose bodies aren't used to the activity, a lower impact exercise may be more advisable.
Give Yoga a try
Yoga is an excellent pregnancy exercise that can undertaken at almost any location. It helps keep muscles toned and flexible while providing a low-impact workout that can be easily tailored to your needs as your pregnancy progresses. Even if you're new to yoga.
Yoga also benefits from having a colt following so you will be able to find a vast array of Yoga Tips and Tricks that are tailored to Pregnant Women.
Take up Swimming
Swimming is a fantastic way to stay active and fit during pregnancy. It is a low-impact activity that helps to ease stress on your body, especially during the third trimester. The water can help support your weight and lighten your load, making it a great option for those looking for safe and effective exercise.
Using a Gym Exercise Bike
Exercising during pregnancy is crucial for both you and your baby, and a stationary bike is a great way to do it. You're less likely to fall off a stationary bike than a regular bike, so it's safer for you and your baby.
Cardio Gym Bikes can be a good option because they come with many adjustable options like echelon's popular ex 15, you can raise or lower the seat and position it forward or backwards to ensure you are comfortable during you workout.
Learn how to Choose the Best Stationary Exercise Bike
Add a bit of Strength Training
Strength training is a great way to get your muscles in shape and your bones strong. However, it is important to make sure that the weights you are using are not too heavy. This is especially true when your Pregnant, so you might be asking why we recommend Strength Training?
The reason is because Strength Training brings a wide array of benefits from improved mental health, better muscle and bone strength, improved cardiovascular ability, lower cancer risk and improved flexibility to name just a few. See all of The benefits of Strength Training
When undertaking any kind of exercise when pregnant always ensure you consult a doctor or a qualified health professional before beginning any new workout routine to ensure that you are not putting yourself at risk for injury.
If you do choose to undertake Strength Training be sure to use lighter weights and make sure you are well supported and comfortable during your workout.
The Worst Exercises to do during pregnancy
Pregnant women should avoid any exercise that causes stress on their bodies. This includes high-impact activities like running, jogging, or aerobics.
As a General Rule you should avoid activities that put undue stress on your body. These can included
Contact sports like Martial arts, Rugby, American Football, Boxing etc that may result in excessive strain or injury to your bump or baby.
Ball sports like Hockey, Ice Hockey, Football, Tennis, Rugby or American Football where you are at risk of something striking you.
- Sports played at height like Rock Climbing, Abseiling, Horse Riding.
This is just a small selection of activities, be sure to consult with your doctor before undertaking any new exercise or sporting activities when pregnant and if your not sure, consider low impact exercising like swimming and walking instead to put the least amount of strain on your body.
The Benefits of Exercising whilst Pregnant Summarised
We provide a large range of Dumbbells
Dumbbells are the swiss army knife of the gym, their balanced design gives great flexibility in their use allowing you to undertake a range of exercises.
They work greatly with the assistance of a gym bench so be sure to check out our selection of benches as well.
Buying your set of Dumbbells can seem expensive at first, but its the one bit of equipment your going to use every session and a good set of Dumbbells will last a lifetime.
Dumbbell Weights give the following benefits
- Versatile Range of Exercise's
- Balanced in the Hand
- Great for Chest, Arms, Legs, Core
- Builds Lower, Upper & Core Strength
- Improves Grip Strength
- Exercises include Lunges, Flys, Chest Press, Arm Curls, Hammer Curls, Skull-Crushers, Shoulder Press, Wrist Curl, Shrugs, Calf Raise
Our range of Stationary Exercise Bikes
Cycling is an excellent way to get your heart pumping. Cardiovascular workouts like cycling help you focus on moving your legs in a rhythmic motion over a long period of time. By keeping this up for about 30 minutes, you'll make major improvements to your cardiovascular health by strengthening your heart and oxygen levels in the body
- Increased Cardio Performance
- Weight Loss
- Burn's Body Fat
- Provides Low Impact Exercise
- Builds Lower Body Strength
- Provides Controlled Interval Training
- Provides Improved Safety over Road Cycling
More of our Articles on Everything Fitness
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The Home Fitness Store was born with the vision of providing Quality Gym and Exercise Products for your Home Gym Setup. We have since expanded this to provide quality Gym Clothing and Activewear in a great and vast stylish range.
Learn more about our Large Range of Gym Equipment and Men's and Women's Active on our About Us Page