5 Pregnancy Exercises With Maximum Benefits, Minimal Risks

Pregnancy experts in the U.S. are now advising expectant mothers to get off the couch and put on those stretchy sweat pants. They believe certain pregnancy exercises have maximum benefits and minimal risks.

The American College of Obstetricians and Gynecologists has announced a list of moderately intense exercises that pregnant women should do during most days of the week. The exercises listed below can be done by women of all ages and must only be performed 20 to 30 minutes at a time, as per DW.

1. Running

Nina Ferrari, a sports scientist at the Cologne Centre for Prevention in Childhood and Youth, said running is a new form of pregnancy exercise which wasn't recommended before. Women must bear in mind that the safest pace is one where they can still hold a conversation while running. Furthermore, newbie runners should first try brisk walking or swimming before moving on to more strenuous activities.

2. Swimming

As expectant mothers move their arms and legs under water, they are not only exercising, but also getting a soothing aqua massage. Fit Pregnancy reported that the water's resistance makes for a great pain reliever. Fitness instructor Sara Kooperman reminded women to always stay hydrated as swimmers still perspire even though they don't feel it.

3. Yoga

Yoga helps women breathe deeply and relax. Aside from simulating the grueling demands of labor, yoga also keeps the muscles toned, the joints limber and improves blood circulation, according to Baby Center.

4. Racquet sports

Previously, pregnancy experts tell women to avoid playing racquet sports. But now, the ACOG has loosened up on this restriction. Racquet sports such as badminton, tennis, squash and pickle-ball are now recommended as long as participants set limits to their play or if they're already used to playing such sports.

5. Cycling

Pregnant women should never consider extreme BMX or cycling on a rocky hillside. However, they might want to try riding a bike within the confines of a safe neighborhood. Contrary to popular belief, being pregnant doesn't make a woman more likely to fall from a bike.

"If a pregnant woman was a confident cyclist prior to getting pregnant, I would have no problem with her continuing to ride during pregnancy," Dr. Andy Ward told Biker Radar. "You are just as likely to fall off as you were before. I would make her aware that there is a potential risk to the pregnancy if she did crash."