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Pregnancy Exercises for Wellness

By Sara Butler

Wellness and health during pregnancy are important! The National Institutes of Health reports that exercising when pregnant is good for your mental, emotional, and physical health. Increased muscle tone and stress reduction are also two of the many advantages to a fitness program when pregnant. Here are a few ideas to help you get started with your exercise routine for two.


The buoyancy of water will feel great on your pregnant body! According to the American Pregnancy Association, it’s also one of the safest forms of exercise for expectant mothers. It takes the stress off your joints, gets your heart rate up, and helps you feel light and able to move more freely.


Put on those walking shoes (even if you need someone else to tie them) and hit the track, trails, or treadmill! Walking is a great exercise for everyone because it allows you to control the time and pace of the exercise. A simple walking routine can help to keep your heart in good health and helps to keep your pregnancy weight healthy.


Many places offer yoga classes especially for expectant mothers, so take advantage! Prenatal yoga helps to keep your muscles toned, your limbs limber, and helps you to have better balance as your belly gets larger. It helps keep you in physical shape but is also good for your mind, helping you to practice breathing techniques that will help during labor! Try to stay away from the more rigorous forms of yoga in order to prevent injury when you’re pregnant.


While you should probably stay off your road bike, indoor cycling is great for most pregnant people. A stationary bike helps you get your heart rate up, puts less stress on your joints than other forms of exercise, and increases your cardiovascular health and fitness. Plus, you don’t have to worry about falling -- just maybe about getting your leg up over the bike during the later months!


Sometimes it’s the simple things that can be the most effective. Taking a few seconds while sitting to stretch your pelvis, hips, and thighs can help reduce back pain. There are also a variety of other stretches you can perform to keep you limber and ready your body for birth.

As long as you avoid contact sports when pregnant, you should be good to go!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Long Beach Calif.

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