A 2018 study conducted by the American Congress of Obstetricians and Gynecologists (ACOG) found out that pregnant women who exercise three times per week have over 50 minutes shorter labor time than women who don’t. Working out is a vital part of a healthy pregnancy as women who practice over 30 minutes of moderate exercise per day will benefit from better blood flow, weight control, and boost in metabolism. In fact, exercise will not only help you attain a healthy lifestyle throughout your pregnancy but also benefit your baby’s development as well.
Get the Go-Signal From Your Doctor
While advanced workouts such as weight lifting may not be appropriate for everyone, it works for those who have trained prior to pregnancy. To be safe, consult with your doctor on what activities you can do to stay in shape during your pregnancy. Most health centers also offer free pregnancy ultrasounds to monitor your baby’s growth and development. If you start to feel a sudden pain, especially in the abdominal region, contact your OB-gyn immediately.
Beat the Heat with Swimming
According to Parents.com, the stable water environment allows for a total body workout. It is also worth noting that water provides 12 times the resistance to your muscles as does air, thus offering a strength-training benefit similar to lifting light weights. Swimming is not just a leisure activity, but being in the water can help you in terms of breathing and cardiovascular ability to pump blood and oxygen. Swimming also helps you relieve stress and supports the weight of the fetus, making it easier for the heart to pump blood and removes a little load off of the lower back.
Build Endurance with Brisk walking
Head to Hollywood’s Runyon Canyon for a brisk walk in the morning. MedicalNewsToday explains that brisk walking is helpful for both the mother and child as it provides a healthy cardiovascular workout and builds endurance without jarring your knees and ankles. In fact, doctors recommend 150 minutes of brisk walking every week.
However, always remember to stop or slow down whenever you feel tired or nauseous. Be sure to note your physical activity levels with your doctor to ensure that you’re safe to continue your fitness outside.
Relieve Stress with Yoga and Pilates
If brisk walking isn’t your ideal exercise, why not try something soothing and relaxing? Take it from supermodel, Miranda Kerr, who is all about resetting the mind for relaxation and meditation. Both yoga and pilates are centered on maintaining good posture and flexibility, while creating a balance between the mind and body. These exercises release tension in different muscle regions, especially in the surrounding regions of the pelvis, which is helpful during the pushing stages of labor. Pilates also helps the abdominal muscles to stretch to allow more space for the growing baby.
In order to continue seeing healthy results, make sure to frequently switching up your fitness routine. Not only will exercise help reduce the negative side effects of pregnancy, but it will also help you transition during the postpartum phase.
