Exercise might be the last thing on your mind when pregnant, but if you're feeling stressed, it may be your ticket to relief. According to the American Congress of Obstetricians and Gynecologists, exercise can relieve stress, boost your mood, provide energy and soothe some of the aches and pains of pregnancy. Before starting any exercise program, however, be certain to talk to your obstetrician about the form and level of exercise that is right for you.
Yoga
Yoga is well-known for its benefits to pregnant women, particularly with respect to stress relief. Yoga is a slow, meditative practice that teaches you how to consciously identify and relax areas of stress in your body. The practice also helps you to calm your mind through focused breathing techniques. Yoga also helps keep your body supple and stretched, which can relieve many stress-promoting, pregnancy-related discomforts. For best results, join a prenatal yoga class where the course is designed specifically to meet the needs of pregnant women.
Water-based Exercises
Water-based exercises, such as swimming or water aerobics, are good especially good stress-busters for pregnant women. Water's buoyancy makes you feel weightless, which can temporarily relieve you of the physical stress and heaviness that comes with extra pregnancy pounds. In addition, water-based exercises keep you feeling refreshed and cool, promoting feelings of well-being. Finally, as reported in the New York Times, performing water aerobics while pregnant may lessen the need for pain relief during labor and delivery. Therefore, if you are stressed about facing labor, taking a water aerobics class may help to your worries.
Other Beneficial Exercises
A variety of other exercises can provide stress relief for pregnant women, including walking, stationary biking, dancing, stretching, or weight training. These low-impact exercises help ensure that your ligaments and joints, which are softer and looser than normal in pregnancy, are not subjected to undue stress that can cause permanent injury. High-impact exercises, such as running and jogging, may be acceptable for women who regularly engaged in these activities pre-pregnancy. But even if you're a champion athlete, speak to your doctor about the wisdom of continuing your routine first.
Exercises to Avoid
Certain exercises should be avoided during pregnancy, despite their stress-relieving potential. You should skip any exercise that increases the risk of falling, including horseback riding, rock climbing, snowboarding, downhill skiing, and water skiing. Also avoid contact sports and exercises that increase your risk of being hit in the stomach, including football, soccer and basketball. Finally, even though yoga is highly recommended for pregnant women, avoid Bikram or "hot yoga" as it may raise your core temperature to dangerous levels and potentially increase the risk of birth defects.
