Walking, biking, rowing, and swimming are at the top of the list. All are superb exercises because they are considered low-impact exercises and are therefore easy on the joints. Swimming is ideal for those who are overweight, obese, and/or have osteoarthritis. Swimming is also an excellent exercise for pregnant women. Plus, it's never too late to start! Here are just some of the benefits of swimming:- Boosts heart and lung capacity
- Gentle on the joints
- Decreases cholesterol levels
- Increases insulin sensitivity (due to water resistance which exercises the muscles)
- Decreases blood pressure
- Decreases bodyfat
- Decreases waist size
- Tones all of the major muscles (e.g., arms, shoulders, hips, legs)
- Relieves joint stiffness
- Decreases joint pain
- Increases joint flexibility
- Relieves chronic lower back pain (due to water buoyancy which reduces spinal stress)
Contrary to the past, exercise is highly recommended for women who are pregnant as the benefits clearly outweigh the risks. Here are just some of the benefits of exercise that can benefit pregnant women:
- Less back pain
- Better ability to manage bodyweight
- Reduced stress, depression and anxiety
- Improved digestion and less constipation
- Increased energy
- Decreased postpartum belly
Of course there are precautionary measures that should be considered while exercising which include:
- Remain adequately hydrated
- Perform moderate-intensity exercise
- Wear "breathable" clothing
- Avoid exercising in hot, humid environment
- Exercise less than 30 minutes
- Avoid supine exercises
- Consume adequate carbs
- Avoid ballistic stretches
Here are the recommended exercise guidelines for pregnant women:
- F: resistance training: 2 to 3 days/wk; cardio training: 3 to 5 days/wk
- I: resistance training: less than 70% 1-RM; cardio training: 12 to 16 RPE
- T: resistance training: 15 to 30 mins (12 to 20 reps/set); cardio training: 20 to 30 mins (continuous or intermittent)
- T: resistance training: avoid prone/supine exercise (esp. after the first trimester); cartio training: walking, cycling, swimming, stair stepping
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