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Fifty years ago, gynecologists and other women’s health experts advised pregnant women to limit their physical activity. Because the effects of exercise on pregnancy had not yet been studied, there were concerns that intense physical activity could negatively impact the growing fetus. However, towards the end of the 20th century, many health care providers noitced that women who remained active throughout their pregnancies experienced less discomfort, had easier deliveries, and were better able to get back into shape in the months following. For a list of recommended exercises for expectant mothers, continue reading.

Top 5 Exercises Women's Health Specialists Suggest for Pregnant Women

1. Yoga

Yoga is the ideal exercise for expecting mothers. The dynamic stretches done during yoga help elongate the spine and maintain flexibility in areas that can become tight during pregnancy, such as the back and hips. Additionally, the focus on deep breathing and relaxation helps reduce anxiety and provides women with calming techniques which can be used during labor.

2. Brisk Walking or Jogging

While staying limber and flexible is important, women’s health experts note that women should also focus on maintaining their cardiovascular health during pregnancy. A healthy heart improves blood flow and keeps blood pressure within a normal range. Try jogging or walking briskly for 15 to 20 minutes a day, five days a week, for as long as your comfort levels allow you to.

3. Swimming

Swimming is a great exercise option, particularly during the last trimester. Discomfort is common during the last few months and many women feel their belly is too big for their usual exercise routine. Swimming offers a sense of buoyancy and weightlessness while boosting your cardiovascular health.

4. Squats

Squats should be done throughout the pregnancy, especially during the last trimester. This simple but effective exercise works the legs, hips, and abdomen, muscles which are active during labor and delivery. The exercise can be done with or without resistance and can be done during labor to promote dilation.

5. Plank

Another strengthening exercise which should be done throughout the pregnancy is a plank. Holding a plank for a minute or longer each day strengthens the muscles in the back, abdomen, arms, glutes, and legs. These muscles keep you limber and agile throughout the pregnancy, and support a healthy delivery.

 

Although the information listed can help most expectant mothers, it is still important to consult your gynecologist or obstetrician before beginning a new exercise routine. For more information on exercise, pregnancy, and other women’s health concerns, contact Oswego Country OB-GYN PC in Fulton, NY. This women’s clinic specializes in everything from family planning to treating infertility. For more information on their OB-GYN services, visit the website or call (315) 343-2590 today for more options.

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