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You already heard that when you are pregnant it's important to reduce your activity to a minimum but there are safe exercises for pregnancy even in the first trimester.

Exercising while pregnant seems dangerous and in some cases not natural, but this it ain't all black and white. Sure you won't do it as hard as you did before, but exercising and working out is still healthy, no matter if you're pregnant or not.

Exercising throughout pregnancy can help you stay healthy and feel good. Safe pregnancy workouts can actually help you with many of the common symptoms and side effects of pregnancy. Maintaining a regular routine during pregnancy can improve your posture and take care of some common discomforts such as changes in mood, fatigue, and backaches.

It can help you deal with the stress and it can help you build more stamina which is needed for labor and delivery and it can help improve your sleep. Some researchers have even shown that exercising is very beneficial for healthy fetus development.

Being physically active during pregnancy can also prevent excessive weight gain which can complicate the pregnancy and can take us later to obesity. And I bet you already saw that on other women.

Before we start with the list let me real quick shoot the important stuff first – I'm not your doctor nor physician, and I'm not responsible for any actions you take. The content provided below is only for educational and entertainment purposes!

 

1. Swimming

 

If you are pregnant you will likely get some extra pounds and you will probably feel that exercising is the last thing to do, which is perfectly normal. But swimming represents one of the best, if not THE best pregnancy exercises.

You weigh less in water and swimming doesn't put pressure on your body like other exercises.

Your baby won't bother you working out in the water because it won't feel any type of pressure.

This is why mainly swimming is the best pregnancy exercise and it can be done in the first trimester and after.

Another is that swimming burns a shit ton of calories, and the best part about it – you don't have to deal with sweaty smell!

 

2. Low weight high rep workout

 

Weight lifting while pregnant is safe and beneficial for health but only when weights are small.

This is one of the best pregnancy exercises because it has a low impact on joints and your body in general (as you're doing it with small weights).

This type of exercise can be done on weight machines which are ideal because they control your range of motion which drastically decreases your chance to injure yourself.

It doesn't matter if you do it on a weight machine or without one with free weights, you should make sure that you perform the repetitions properly and comfortably. It's recommended choosing lower weights with 10-15 repetitions.

Low weight exercises will help you increase your muscle tone and endurance which will come in very handy when the time comes for your offspring to meet the world!

 

3. Walking

 

If you think that walking doesn't have anything to do with burning calories and improving your overall health, boy you're wrong.

Walking is one of the most natural exercises and we can say that it's the safest pregnancy exercise out there.

For all the future moms this is a great exercise to keep you fit and healthy and it's ideal to make sure you are getting everything you need in one exercise while pregnant.

This is aero-exercise where your heart and lungs are working the most which are nothing but improving health every second of it.

Walking is very easy to incorporate into your daily life because you can call your friends, family members, talk and walk, and you'll be more likely to keep it going every day.

If you didn't do any type of exercise prior to pregnancy you should start with 15-20 minutes a day, and then increase it every time for a few minutes more. When you get into the habit of walking and it becomes regular, it can be 30-45 minutes a day, 4-5 times a week.

But always listen to your body because it will tell you when to stop, when it's tired, when you feel any pain or how long it's able to walk.

 

4. Stretching

 

Stretching is very important for the flexibility of the muscles, it helps lengthen them and loosen our entire body which brings you comfortableness during pregnancy.

Stretching is a very safe pregnancy exercise but it should be done slowly and carefully.

Stretches in pregnancy can help alleviate the pains and aches, relieve stress, and it gives you better energy motion. Stretching is beneficial for everyone especially during pregnancy when it can be a pure blessing as your body needs relaxation and proper blood flow.

As the pregnancy progresses your body is changing, gaining weight, your posture shifts, and your breast and belly are growing and all of this can result in tightness in your neck, lower back, and chest. That being said, stretching can definitely help you relieve those pain points and make your day a lot better!

 

5. Stationary bike

 

A stationary bike is one of the best pregnancy exercises because as your body grows your center of gravity is shifting so you are at risk of losing balance while doing standard exercises.

A stationary bike comes in handy here as the center of gravity is always the same and the risk of injuring yourself is pretty low.

Also, stress on the body and joints is minimal if you are not setting it to the highest pace and highest incline.

If you are choosing a stationary bike, choose the one with a nice comfortable seat and that's pretty much all you need.

With it, you'll be able to increase your heart rate, improve your cardio, elevate your heart rate, and reduce lower back pain.

Again, make sure you don't go too hard on it!

So those would be the best pregnancy exercises!

Doing any type of exercise during pregnancy offers many health benefits when it's done safely, but again it's important to talk to your doctor before starting any exercise program while being pregnant. Your and baby's safety first!

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Cheers,
Vladan Ubiparip
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