Safe Ways to Exercise During Pregnancy

woman doing exercise during pregnancy

For most women, being active and choosing to exercise during pregnancy is safe. In fact, it’s encouraged that pregnant women get at least 2 ½ hours of moderate aerobic activity each week. That exercise can help give you extra energy, moderate your pregnancy weight, manage stress, and contribute to better sleep while pregnant!

Today we’re exploring safe ways for you to exercise during pregnancy. Before starting any exercise routines, however, be sure to consult your primary care physician to ensure it's safe for you and your baby. 

Ideas for How to Exercise During Pregnancy

Learning how to safely exercise during pregnancy is crucial for your health and your baby’s. If you were an active person before becoming pregnant, you may be more adapted to exercising during pregnancy than those starting out. If you’re just starting out, make sure you exercise within your limits and start small. All things in moderation, right?

Some of our favorite safe ways to exercise during pregnancy are:

  • Taking a brisk walk to get the blood pumping
  • Using a zero gravity chair as part of a pregnancy fitness routine
  • Doing yoga or another low-impact activity
  • Swimming or doing other pregnancy water exercises

Walking for Exercise During Pregnancy

Taking a brisk walk is a simple and effective way to exercise during pregnancy. It can be a particularly good option for those just starting to exercise so you don’t accidentally overdo it. Taking a walk can help get your heart rate up and doesn’t strain your muscles or joints.

If you’re looking to push yourself a little further, try going for a jog instead. Running is also a safe way to exercise during pregnancy so long as your primary healthcare physician has approved it.

Whether you’re walking, jogging, or running, be sure to have your shoes tied tightly and take safe paths to avoid accidental slips or falls. These could be potentially dangerous for you and baby and we don’t want that!

Pregnancy Fitness Routine Using a Zero Gravity Chair

You may have read about the health benefits of zero gravity position during pregnancy or how using a zero gravity recliner as a nursing chair puts you in a natural breastfeeding position, but what about using one for exercise during pregnancy? Absolutely!

Integrating a zero gravity chair into your daily fitness routine during pregnancy is super easy. You can do a number of seated exercises to strengthen your core and legs. In addition to pregnancy exercises in a zero gravity chair, you can use your chair for spinal decompression and back pain relief, too! This comes in handy as part of your exercise during pregnancy as the position of the baby can be a common source of lower back pain in pregnant women.

Some of the best zero gravity chairs have other features that compliment exercising during pregnancy such as heat therapy and massage features. Heat therapy can help you relax after you exercise during pregnancy and keep your muscles from stiffening up. It’s not recommended to use heat therapy for longer than 20 minutes at a time, however.

Wondering “is it safe to get a massage while pregnant?” You’re in luck because not only is it safe, it’s beneficial! Massage helps keep muscles loose, can help lower blood pressure during pregnancy, reduces swelling, and leads to deeper relaxation. While there’s no evidence that massage is dangerous at any stage of pregnancy, always consult your doctor beforehand to ensure it’s safe for you.

Furthermore, if your luxury zero gravity chair has a smart wake up program, it can keep you from accidentally oversleeping. While you may be looking for tips for better sleep while pregnant, you don’t want to disrupt your regular sleep/wake cycle by napping too long during the day. A smart wake up program lets you snooze for that midday energy boost and still be able to sleep at night!

Yoga or Other Low Impact Exercise During Pregnancy

Keeping up your flexibility and mobility during pregnancy is great for your overall health. If your doctor has given you the okay to exercise during pregnancy, try a yoga class, tai chi, or even a pilates class for a low-impact physical activity. These types of physical activity keep you loose and limber throughout your pregnancy journey.

Speak to your instructor beforehand and they should be able to suggest adjustments to accommodate your pregnancy for safety. Often you may be able to find a class specifically aimed toward pregnant women, as well! These are the best as the instructors really know how to adapt for safety as you exercise during pregnancy.

Swimming and Other Water Exercises During Pregnancy

If you’re a swimmer or want to try something new, choose swimming or another water exercise during pregnancy! There are a number of benefits to aquatic exercise during pregnancy. One of the biggest benefits is that exercising in water helps support your belly and relieve pressure on your spine and pelvis.

Water workouts during pregnancy contribute to fewer exercise injuries than dry land exercises do, but they do come with their own set of unique precautions. Even if you’re not sweating, pool exercise during pregnancy is hard work and you’re using many muscle groups. It’s important to drink water to rehydrate. If you start to feel dizzy or unwell at all, immediately exit the pool and seek assistance.

Also, if you choose to do an aquatic exercise during pregnancy, avoid spas or hot tubs. These hot waters may raise your core temperature above 102 degrees Fahrenheit and pose a risk to your baby.

Finding safe ways to exercise during pregnancy is mostly about making small adjustments. Always consult your doctor before beginning any fitness routines to make sure it’s safe for you and your baby. When you’ve got the all clear, try walking around the neighborhood, joining a pregnancy fitness class, or choose a zero gravity chair to start your pregnancy exercise routine! Find the right balance for you and stay feeling your best throughout your pregnancy journey.

Looking for some inspiration as you prepare for your baby’s arrival? Check out our nursery room ideas when preparing for a baby. If you’re looking for more pregnancy health information, you can also read our guide on how to prevent complications during pregnancy.