Exercise Tips for Pregnant Women

By: admin |

More and more physicians are starting to recommend exercise during pregnancy, and for good reason. Studies have shown that women who exercise during pregnancy decreases fatigue and helps alleviate the stress of carrying a child and childbirth. Research also indicates that babies of women who exercised while they were pregnant have decreased chances of developing defects and are generally easier to sooth.

In addition, research by the National Center for Biotechnical Information found that exercising during pregnancy actually reduces the rate of cesarean and instrumental deliveries. The results of a randomized control trial indicated that “The percentage of cesarean and instrumental deliveries in the exercise group were lower than in the control group (15.9%, n = 22; 11.6%, n = 16 vs. 23%, n = 35; 19.1%, n = 29, respectively; p = 0.03).”

The study went on to conclude that “a supervised program of moderate-intensity exercise performed throughout pregnancy was associated with a reduction in the rate of cesarean, instrumental deliveries and can be recommended for healthy women in pregnancy.”

That being said, it’s important to choose the types of exercises to get into while you’re pregnant. Needless to say, it’s not the best time to take on dangerous physical activities such  as boxing or bungee jumping when you’re with child.

However, moderate aerobic exercises and other physical activities such as yoga should be okay. Some of the physical activities recommended during pregnancy include the following:

Yoga - As previously mentioned, yoga, along with stretching, meditation, and other relaxation techniques can be very beneficial to pregnant women. These activities improve your breathing, eliminate tension and reduce stress.

Stationary Cycling - Consider getting yourself a stationary bike if you’re in need of some aerobic exercise. Cycling can relieve the stress in your joints and make movement much easier. Of course, riding a real bike on the road opens up many dangers for a pregnant woman and her unborn child, so it’s best to do it in a controlled environment.

Swimming - Swimming gives you your much needed cardio, and since it take place in the water, the weight of your body won’t be that big of a problem. This sport has many benefits as well; for one thing, it works various muscle groups, making you more flexible and improves movement. In addition, swimming improves your breathing, boosts blood circulation, and improves your endurance.

The above-mentioned exercises are just a few examples of what physical activities to get into while pregnant. Before you start buying yoga mats, stationary bikes, or swimsuits though, be sure to put your health and safety first. Be aware of the precautions. To be safe, consult with your physician and ask them about the best type of exercise for you, along with the frequency and duration.



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