Safe Exercises for Pregnant Moms

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Safe Exercises for Pregnant Moms

The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise per day, most (if not all) days of the week.

Easier said than done, you might say? Isn’t that always the way with health-related tips? And while not all of them pay off, keeping active during your pregnancy will. But whatever you do, don’t start an exercise without first consulting with your practitioner.

Let’s say you like to walk or jog but just don’t have a convenient 30-minute stretch during the day. Three 10-minute walks would provide the same benefit. Try it in your own neighborhood or a local gym.


Another common exercise for pregnant women is swimming and water aerobics. You weigh less than you do on land, so you’ll feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones).

Pelvic floor muscle training will help the body cope with the growing weight of the baby. Healthy, fit muscles before the baby is born will mend more easily after delivery. They also help prevent post-pregnancy incontinence. Your pelvic floor muscles are located between your legs and run from your pubic bone at the front, to the base of your spine. They are shaped like a sling and hold your pelvic organs (uterus, vagina, bowel and bladder) in place.

Stationary bike cycling, also called spinning, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints. The bike helps support your body weight and, because it’s stationary, there’s little risk of falling.

Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. The techniques you’ll learn in yoga class also can help you remain calm and feel more in control during labor.

We’ve just scratched the surface of recommended exercises for pregnant Moms, to say nothing of exercises you should refrain from. Here at MedCare Express, our team of health care professionals is always on hand to help keep you in the best shape and health possible – pregnant or otherwise. For a truly caring experience, contact us today to schedule your first appointment.