Staying in shape during pregnancy is important, but it’s not always easy to find the right workouts.

Being pregnant does not give you a free pass to stop exercising. In fact, exercising during pregnancy is beneficial for a number of reasons. Exercising can help to reduce aches and pains, makes it easier to get the sleep you need, boosts your energy levels, improves your self-image, lowers the risk for complications during pregnancy and birth, reduces stress and makes it easier for you to lose weight after you’ve given birth. However, pregnant women should be careful about what kind of exercise they do, and that’s why our certified midwife in Sarasota has come up with this list of the best workouts for pregnant women:

#1. Swimming

Swimming is a low-impact activity that is easy on the joints and works the entire body. Swimming can also help to relieve swollen ankles, and it’s a great exercise for both strength training and cardiovascular health.

#2. Indoor Cycling

If you’re looking for a way to boost your heart rate without putting too much stress on your joints or having to cope with a baby bump that is bouncing around, try indoor cycling. Just be careful not to overdo it too much.

turntoourcertifiedmidwifeinsarasota-ctablockimg#3. Yoga

Yoga is a favorite among pregnant women because it helps to ease back pain, increases relaxation and strengthens the core muscles. A strong core prevents your pregnant belly from putting more pressure on your back than it has to, so yoga can help to relieve back pain as well. Research has also shown that yoga could potentially make labor more comfortable and shorter. For the best results, take a prenatal yoga class, and don’t be afraid to speak up if something doesn’t feel right.

#4. Walking

Never underestimate the power of going on a walk! Walking may not be the most intense workout, and it may not burn the most calories, but it is a great excuse to get outside and get moving. Most women can keep walking regularly throughout their entire pregnancies. If you’re just starting out, walk about a mile for a few days a week, and slowly increase your distance and speed a small amount every week.

#5. Weight Lifting

While you won’t want to compete in any weight lifting competitions during pregnancy, a little bit of weight lifting can be beneficial in many ways. However, if you lifted weights before you got pregnant, you might want to consider adjusting your routine a bit to reduce possible injury. Instead of doing fewer repetitions with heavy weights, use lighter weights and do more repetitions. It might also be beneficial to trade your free weights for a weight machine because this helps to minimize your range of motion, which helps to reduce the risk of injuries.

Exercise during pregnancy is important for many reasons, but before you start a new exercise regimen, make sure that you talk to your doctor to find out if it is safe for you and your baby. Please contact us today at University Park Obstetrics and Gynecology if you have any questions or concerns about exercising during pregnancy, or to find out if exercise is the right option for you.