Pregnant women also need to exercise to keep themselves and their babies healthy during pregnancy. Aside from staying healthy and fit, exercising for pregnant women also helps improve body posture during the 9 months of pregnancy [1].
In addition, exercising during the early stages of pregnancy also provides other important benefits. However, you need to know that not all exercises are safe or recommended when you are pregnant.
What are some examples of these exercises? Discover the various types of exercises for pregnant women, their benefits, and tips in the article below.
7 Types of Exercises for Pregnant Women
Exercises for pregnant women in their early trimester are generally performed to support their pregnancy and prepare the body for a smooth delivery.
Typically, pregnant women are recommended to do light, low-impact exercises with minimal impact and stress on the body. Here are some examples:
1. Kegels
The first type of exercise for pregnant women in their early trimester is Kegels. This exercise is intended to strengthen the pelvic floor muscles, which support organs such as the intestines, bladder, and uterus.
You don’t need specific clothing or equipment to do Kegel exercises. You only need to tighten your pelvic floor muscles the way you do when you hold in urine. Hold this position for 5 to 10 seconds before releasing it, and repeat 10–20 times.
This exercise can be done regularly three to four times a day for optimal benefits.
2. Aerobics
The next type of exercise that is good for pregnant women in their third trimester is aerobics. This is popular among pregnant women due to being easy, fun, and safe. Aerobics are known to help improve strength, stamina, and flexibility during pregnancy.
You can practice aerobics at home through videos you can easily find online. If you are a beginner, it is advised to participate in aerobic classes, such as Zumba, since you can follow the guidance of a certified instructor. Try not to overdo this exercise.
3. Walking
Walking in the morning is one of the exercises for pregnant women in their seventh to ninth months. Walking is very light and easy to do without needing any equipment, which makes it a popular choice. You can walk around your neighborhood or at a nearby park for 30 minutes every day.
If you do this regularly, you will enjoy the benefits of brisk walking, such as improved blood circulation, better heart health, stress reduction, and maintaining fitness and health during pregnancy.
4. Yoga
Yoga is a type of exercise recommended for pregnant women from the fifth month of pregnancy. Aside from helping you feel comfortable and relaxed, yoga also helps you improve flexibility, practice proper breathing, and prepare your pelvis for delivery.
Several yoga moves you can try involve:
- Cat cows move to reduce fatigue.
- King pigeons move to improve pelvis muscles flexibility.
- Warrior II to strengthen the inner legs and thigh muscles.
- Bridge moves to train the vagina, thigh, and knee muscles.
- Butterfly moves to help with the process of vaginal opening stages during baby delivery
5. Pilates
The next exercise for pregnant women in their early trimester is Pilates. This is similar to yoga, since Pilates aims to train breathing, improve body balance, and strengthen muscles, including the pelvic floor muscles. Pilates is a series of exercises that use deep breathing techniques and engage the body muscles.
The next exercise for pregnant women in their early trimester is Pilates. This is similar to yoga, since Pilates aims to train breathing, improve body balance, and strengthen muscles, including the pelvic floor muscles. Pilates is a series of exercises that use deep breathing techniques and engage the body muscles.
6. Stationary Cycling
Stationary cycling in the gym is also recommended during pregnancy. This cardio exercise helps you control your body weight, improve body balance, and stretch the muscles and joints. In addition, cycling can also help maintain heart health.
7. Swimming
It is not widely known that swimming is a recommended exercise for pregnant women from their fourth month of pregnancy. Swimming also has other benefits, such as strengthening the pelvic floor and pelvis muscles, improving blood circulation, and reducing fluid retention.
Benefits of Exercising for Pregnant Women
Exercising regularly has many health benefits, including for pregnant women. The benefits of exercising during pregnancy include:
- Improving sleep quality
- Improving mood and preventing post-partum depression
- Improving energy, strength, and immune function
- Reducing back pain, bloating, constipation, and swelling
- Preventing excessive weight gain in the mother and excessive growth in the baby (macrosomia)
- Reducing the risk of gestational diabetes
- Improving strength and stamina during baby delivery
Tips to Exercise During Pregnancy
After understanding various types of exercises for pregnant women in their early and late trimesters, here are a few tips you can follow to avoid injuries:
- Wear a proper bra that can support your breasts properly
- Wear loose and comfortable clothes
- Wear sports shoes
- Warm up and cool down
- Avoid moving suddenly to prevent headaches
- Exercise on an even surface to prevent injuries
- Follow the instructions from your instructors during exercise classes
- Consume a meal or snack containing calories up to 1 hour before exercising
- Drink water regularly to prevent dehydration
- Avoid exercising where there is a risk of being hit, such as playing squash, kickboxing, or judo
- Avoid exercises that require balance, such as rollerblading, horseback riding, or surfing
- Avoid exercising at high altitudes or underwater
Read also: 5 Things that Can Happen if You Don't Drink Enough Water
This concludes the explanation about exercises for pregnant women in their early or late trimesters. Try to consult with your obstetrician beforehand to determine the right exercises that suit your condition. Don’t forget to eat healthy and get plenty of rest.
In addition, ensure that you fulfill your fluid intake by always carrying and drinking #AQUADULU when you exercise. Not only does it prevent you from becoming dehydrated, but it can also help maintain your health and fitness, as well as your baby's, during pregnancy.
AQUA has long been known as a provider of quality mineral water, with its purity maintained until it reaches you. AQUA is sourced from selected and protected mountain springs and undergoes up to 400 quality checks before distribution.
AQUA is also affordable. At only Rp1,000 per liter, you can enjoy quality mineral water. Visit the nearest supermarket or use the AQUA Home Service (AHS) for convenient AQUA gallon delivery to your home.