Exercise keeps you healthy during most of life and pregnancy is no exception. It is safe to exercise throughout your entire pregnancy providing your pregnancy is following a normal course and your doctor has not objected. Exercise can give a pregnant woman many benefits including strengthening and toning of the pelvic muscles used during labor and to support the fetus as well as to release endorphins which are the “feel good” chemicals. Proper posture and technique while exercising can reduce backaches and also maintain joint flexibility. Staying physically active can also improve your sleep and we all know that pregnant women get precious little of that especially towards the end of pregnancy.

Three common safe exercises to do during pregnancy are called, “spinning”, pelvic strengtheners, and of course swimming. There are benefits to all three of these exercises.

Swimming can help relieve back and leg discomfort felt during the pregnancy and it is a very good cardiovascular exercise so you are improving your heart health as well. Swimming is an all over body exercise. Swimming also can help to make joints more flexible.

Spinning is when riders “spin” stationary bike pedals in unison to the commands of an instructor. The workout is typically vigorous and there is usually mood lighting and music. Spinning is fun and is safe for all non-risk pregnancies as long as your pregnancy caregiver does not object. You will want to keep in mind some safety tips for those who spin while pregnant including making sure that you drink plenty of water. It is important to stay well-hydrated while pregnant and any kind of exercise and quickly dehydrate you. It is especially important to keep your core temperature within a safe range during pregnancy but especially during the first trimester. Water helps your body to regulate temperature.

It is also very important to go at your own pace. You should be careful and pay attention to how your body is feeling during any exercise. Anytime you feel dizzy, faint, or feel nausea creeping up, you may be exercising too vigorously, stop and rest. Jumps on the bike should be reduced or avoided altogether as your pregnancy progresses. You also need to be careful when riding out of the seat because all pregnant women experience a change in the center of gravity because of the expanding abdomen it may be possible to lose your balance while being out of the seat.

Many exercises can be done to strengthen pelvic muscles such as ‘Kegels’ and isometric abdominal contractions it is also important to be aware to constantly hold in your stomach muscles.

As with most things while pregnant it is important to check with your caregiver regarding what is safe to do and ask for any special instructions while exercising.

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