Fitness for pregnant ladies
At your first prenatal care checkup, ask your health care provider whether exercise during pregnancy is safe for you.
Activities which are usually safe during pregnancy include the following:
Walking
Taking a brisk walk is a great workout that doesn’t strain your joints and muscles. If you’re new to exercise, this is a great activity.
Swimming and water workouts
The water supports the weight of your growing baby and moving against the water helps keep your heart rate up. It’s also easy on your joints and muscles.
Riding a stationary bike
This is safer than riding a regular bicycle during pregnancy. You’re less likely to fall off a stationary bike than a regular bike, even as your belly grows.
Yoga and Pilates classes
Tell your yoga or Pilates teacher that you’re pregnant. The instructor can help you modify or avoid poses that may be unsafe for pregnant women, such as lying on your belly or flat on your back.
Low-impact aerobics classes
During low-impact aerobics, you always have one foot on the ground or equipment.
Examples of low-impact aerobics include walking, riding a stationary bike and using an elliptical machine.
Low-impact aerobics don’t put as much strain on your body that high-impact aerobics do. During high-impact aerobics, both feet leave the ground at the same time.
Strength training
Strength training can help you build muscle and make your bones strong. It’s safe to work out with weights as long as they’re not too heavy. Ask your provider about how much you can lift.
You don’t need to belong to a gym or own special equipment to be active. You can walk in a safe area or do exercises at home.
Or find ways to be active in your everyday life, like taking the stairs instead of the elevator.