Exercise helps keep our body happy and healthy — even during pregnancy. However always seek professional advice from your doctor for the types of activities that are appropriate for your health, the baby’s health, and your trimester.
When you have a healthy pregnancy, appropriate types and degrees of exercise do not present risk to the developing fetus. Exercise maintains your health, strengthens, and prepares your body for the delivery of the baby.
How Often Should You Exercise While Pregnant?
A general rule of thumb is to plan for approximately 2.5 hours of moderate exercise each week. However, many health professionals recommend sessions of a minimum of 30 minutes, three to four times a week.
One study that followed pregnant participants undergoing similar levels of activity found that all carried to term, while the activities did not exceed 90 minutes.
Why Is Exercise Good for Pregnancy?
Exercise helps you maintain a healthy weight, get good sleep, manage stress, and prepares your body for labor. Physical activity during pregnancy can also reduce the risk of premature birth and cesarean surgery.
What Types of Exercises Can Pregnant Women Do?
Plan your exercise regimen with your healthcare provider. Start slowly, with five to 10 minutes of activity at a time. Build up to 30 minutes. Consider these safe exercise ideas:
- Brisk walking gets your body moving without putting a strain on your muscles and joints.
- Water workouts are great for all trimesters, since movement in water relieves pressure on your joints, offers buoyancy for all baby bumps, and keeps your heart rate up.
- Stationary bike riding ensures you don’t crash and gives you virtually the same workout.
- Yoga increases flexibility strengthens your core and pelvic muscles and relieves stress. You can even do asanas in bed while eating chocolate. Win-win.
- Low-impact aerobics is low-key but keeps your body strong and healthy. Think running and jumping rope but check with your doctor about the intensity level.
- Strength training is still doable during pregnancy but talks to your provider first about exactly how much is too much to lift.
Conditions such as anemia, vaginal bleeding, hypertension, preterm labor, or more than one fetus can possibly restrain women from exercising. However, women with healthy pregnancies can and do exercise regularly.
Contact Joy of Life® for more detailed information on surrogacy and exercise. As a professional surrogacy agency, we have plenty of experience to help our surrogate mothers exercise safely during pregnancy, and we can guide you by forming a plan that works for you.