Women with pregnancy should get at least 150 minutes of pregnancy workouts per week of moderate-intensity aerobic activity, such as brisk walking, during and after their pregnancy. It is best to spread this activity throughout the week for good health benefits.
List of pregnancy workouts
Walking
Taking a brisk walk is a great workout that doesn’t strain your joints and muscles. If you’re new to exercise, this is a great activity to start with.
Swimming
Water workouts supports the weight of your growing baby, and moving against it helps keep your heart rate up. It’s also easy on your joints and muscles. If you have low back pain when you do other activities, try swimming.
Cycling
Riding a stationary bike. This is safer than riding a regular bicycle during pregnancy. You’re less likely to fall off a stationary bike than a regular bike, even as your belly grows.
Yoga
Tell your yoga or Pilates teacher that you’re pregnant. She can help you modify or avoid poses that may be unsafe for pregnant women, like lying on your belly or flat on your back.
Aerobic
Low-impact aerobics classes. Low-impact aerobics don’t put as much strain on your body that high-impact aerobics do. In low-impact aerobics, you always have one foot on the ground or equipment. Examples include walking, riding a stationary bike and using an elliptical machine.
In high-impact aerobics, both feet leave the ground at the same time. Examples include running, jumping rope and doing jumping jacks. Tell your teacher that you’re pregnant so that she can help you modify your workout, if needed.
Weight training
Weight training can help you build muscle and make your bones strong. It’s safe to work out with weights as long as they’re not too heavy. Ask your provider about how much you can lift.
