What are the Best Cardio Exercises for Pregnancy?

pelvic floor prenatal exercise Oct 27, 2024

What are the Best Cardio Exercises for Pregnancy?

Are you looking for low impact cardio workouts that strengthen your pelvic floor and ensure no leaks during your exercises? Look no further!

I highly recommend you include trimester-specific cardio exercises during your pregnancy as these workouts can help maintain fitness, improve mood, and prepare for labor.

They Must be Safe

All cardio workouts should be safe and tailored to your personal fitness level and pregnancy trimester to adapt to your changing body. Always consult your doctor before starting any exercise routine.

ACOG Recommendations

These recommendations below align with guidelines from sources like the American College of Obstetricians and Gynecologists. ACOG recommends 150 minutes of moderate aerobic activity per week for healthy pregnant women.

Best Cardio Exercises for Pregnancy

1. Walking

I loved walking when I was pregnant and it is a cardio exercise I highly recommend to pregnant mama. It is low-impact, easy to do anywhere, and suitable for all trimesters.

Walking during pregnancy improves your cardiovascular health without stressing joints in your entire body.

How to walk when pregnant:

You should aim for a brisk pace where you can still talk comfortably and not be out of breath. You can begin with 20-30 minutes and try to do this at least three times a week building up to five times.

And remember to wear supportive shoes, bra and stay hydrated before starting and while you are walking.

2. Swimming during Pregnancy

Swimming when pregnant is another favorite of mine. For many years I taught our PregActive aqua classes. The reason this is a great form of cardio exercise is because the water supports your weight as well as reducing strain on your joints and ligaments.

It's ideal for all trimesters and helps with swelling.

How to swim when pregnant:

Start slowly and know how far to swim depending on your level of swimming competency. You can swim laps at a moderate pace or join a prenatal water aerobics class which also has a fun social benefit to it.

Aim for 20-30 minutes, 3-5 times a week. Stay clear from diving into the pool and avoid extremely hot pools.

3. Stationary Cycling

Riding a stationary bike is preferred to riding a bike out on the street. Why? Because you may suffer form balance issues when pregnant and you do not want to fall off your bike.

This cardio exercise is also gentle on joints and safe for most pregnant women, especially in the 2nd and 3rd trimesters when your balance may be affected.

How to cycle when pregnant:

As recommended, i want you to use a stationary bike to avoid balance issues. Be sure to keep intensity moderate (heart rate around 60-75% of max). Aim for 20-30 minutes, at least three times a week.

4. Low-Impact Cardio Workouts

Another option is to participate in my PregActive prenatal cardio classes which will boost heart health while keeping movements safe throughout each trimester.

I also incorporate both strength and flexibility components into each workout.

5. Prenatal Yoga with Cardio Elements

A qualified prenatal exercise trainer can instruct a yoga class that combines gentle cardio with flexibility and relaxation, helping with breathing and stress.

I want you to avoid deep twists, backbends, or poses lying flat on your back after the first trimester. Check out my free prenatal yoga videos on YouTube >

Tops 5 Safety Tips:

1. Keep your heart rate below 140-150 bpm (or use the talk test).

2. Stop if you experience pain, dizziness, shortness of breath, or contractions.

3. Adjust your workouts each trimester to adapt to your growing belly.

4. Reduce intensity in the third trimester

5. Avoid exercises requiring lying flat on your back.

6. Drink water and stay hydrated.

7. Avoid high-risk activities. I have a complete list here of pregnancy exercises to avoid >

Prenatal Cardio Workouts

Workout 1: Pregnancy Cardio Workout 1st Trimester

Join me for a pregnancy cardio workout designed specifically for the 1st trimester to help you stay fit and healthy throughout your pregnancy journey. This workout focuses on strengthening your core and improving your overall fitness level.

Workout 2: Low Impact Cardio for Strong Pelvic Floor Video

In this video, I guide you through a series of effective low impact cardio routines designed specifically to support pelvic floor health.

This video covers:
1. Gentle warm-up routines to prepare your body
2. Low impact prenatal cardio exercises that are safe and effective
3. Tips on proper breathing and muscle engagement
4. Cool down stretches to promote recovery