Pregnancy Cardio Workout: Everything You Need to Know to Do It Safely

A good pregnancy cardio workout is beneficial to all soon-to-be mothers, whether you were active before your pregnancy or not. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. If you weren’t, then this is a chance to get started and reap all the benefits of a cardio workout for you and your baby. 

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity activity every week. This translates to 30 minutes of exercise most days of the week. In this article, we cover why and how you should do cardio during pregnancy and provide some tips for your safety. 

Is It Safe to Exercise During Pregnancy?

ACOG states that you should be able to continue with your cardio-based activities throughout pregnancy if they’re safe for both mother and baby. The only time pregnant women need to avoid doing any form of cardio training is when there is a contraindication that may put the mother or baby at risk (7). 

If you have a medical problem, such as asthma, heart disease, or diabetes, vigorous exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as (6):

• Bleeding or spotting
• Low placenta
• Threatened or recurrent miscarriage
• Previous preterm birth or history of early labor
• Cervical insufficiency

You should talk to your doctor before you start an exercise program. They can also give you personal exercise guidelines based on your medical history.

The Benefits of Cardio Workouts During Pregnancy

Exercise during pregnancy is good for both mothers and babies. 

Here are some potential benefits of following a regular exercise program that includes cardio workouts:

• Lowers the Risk of Gestational Diabetes 

The risk of gestational diabetes, which can cause complications during delivery and affect the baby’s development, is reduced with physical activity (6). 

• Reduces Pregnancy Discomfort

Some women experience backaches, bloating, constipation, and swelling during pregnancy. Regular exercise, particularly cardio workouts, can relieve some of these discomforts. It has also been proven to improve mood and reduce anxiety by releasing endorphins in the brain (4). 

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• Tones Your Muscles

Exercise during pregnancy tones your muscles and helps you recover faster after birth. Exercise is also good for your baby as it improves uterine blood flow, which provides nutrients to the fetus. Research has suggested that exercising regularly during pregnancy can help speed recovery time postpartum by getting rid of edema in the legs, arms, thighs, ankles, and face (7).  

• Less Moodiness 

Many women feel moody as they approach their third trimester. Moderate exercise can help alleviate this symptom by releasing endorphins in the brain. This triggers feelings of happiness and reduces anxiety and stress levels (4). 

• Prevents Excess Weight Gain

There is a specific amount of weight gain that is healthy during pregnancy. However, excess weight gain can cause complications during pregnancy and delivery. With regular exercise that includes cardio workouts, in addition to a healthy diet, you’re shifting the odds in your favor to have a safe pregnancy without excess weight gain (7).

• Better Sleep 

Cortisol is a hormone that’s released when you’re stressed or undergoing a stressful situation. A regular exercise program reduces stress levels by lowering cortisol levels in the body. This allows you to sleep better at night (5). Quality sleep is important for you and your baby as it gives you time to rest as your pregnancy progresses. 

Read more: Somatic Exercise for Sleep: Techniques to Relax and Sleep Better

Changes in Your Body During Pregnancy That Can Affect Your Exercise Routine

The best cardio workout for pregnancy is one that takes into account your body’s changes. 

Some of the changes you need to consider include:

Relaxed Joints

Pregnancy hormones relax your joints and ligaments (11). As a result, you may lose your balance more easily. It’s important to consider this when you’re choosing an exercise program that includes cardio workouts such as walking, jogging, or running as it affects coordination and can make you more prone to injuries such as ankle sprains. 

Less Balance

Most of the extra weight you gain during pregnancy is in the front of your body. Your extended belly shifts your center of gravity, which places stress on the joints and muscles in your pelvis and lower back. This puts you at a greater risk of falling (2). 

Increased Need for Oxygen

Pregnancy can cause shortness of breath due to increased blood flow throughout the body (9). To adjust for this during exercises that include cardio workouts, make sure you’re taking slow deep breaths, never holding your breath, or pushing yourself beyond what’s comfortable for you. At low-intensity levels, you should be able to talk in full sentences without too much difficulty.

What Is the Best Cardio Workout During Pregnancy? 

There are different benefits to each type of cardio workout. Therefore, you should determine which one is right for you. 

Here are some suggestions on how you can exercise during pregnancy (7): 

• Swimming

Swimming is a great cardio workout for pregnant people as it doesn’t put strain on any joints and swimming relaxes tired muscles. It also provides good resistance training as your bump gets bigger, which makes it an ideal choice for prenatal workouts. You can also use a kickboard to strengthen your core.

• Walking

It’s common knowledge that walking is a great cardio workout for everyone, but it has even more benefits when you’re pregnant as it’s easy to do and enjoyable as you take in the scenery. Also, walking is an excellent post-pregnancy cardio workout that can help with your recovery. You can take brisk walks or walk at a slow pace. Make sure to wear the right shoes with arch support and lightweight soles. 

• Running

If you were an athlete before pregnancy, running is one of the top recommended cardio workouts during pregnancy. However, it’s not advisable for women who weren’t physically active before they were expecting to start an intensive running program as this may be too intense or cause injuries while running on higher or harder surfaces (e.g. concrete). When you run, make sure you’re comfortable and gradually build up your intensity.

• Pilates

Pilates is an ideal prenatal workout as it strengthens your core without putting too much strain on your muscles and joints. It also provides good resistance training for pregnant women and is easy to begin during pregnancy, even for those who were not familiar with the exercise before they got pregnant (8). 

• Yoga

Yoga is another great prenatal workout as it works on strengthening and stretching your body. It also helps relax your mind and reduce stress, which is a common problem for pregnant women (10). 

Some of the most basic yoga exercises include: 

• Cats/dogs
• Tabletop
• Downward facing dog 

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• HIIT Cardio (High-Intensity Interval Training)

While this is among the best cardio workouts for pregnancy, it’s not always suitable for all pregnant women. However, if you were physically active before pregnancy, you may find that moderate-intensity activities aren’t enough.

You can modify your HIIT workouts to include pregnancy-safe exercises and medium-impact pregnancy cardio workouts. You can also follow a pregnancy workout program that’s been designed by an expert, with approval from your OBGYN. 

• Indoor Cycling

Have you been wondering what the best pregnancy cardio workout indoors is? Here you go – it’s cycling. Cycling is a great cardio activity, but you may not want to do it outdoors while pregnant. Your growing belly and uneven terrain put you at a greater risk of toppling over. However, indoor cycling has fewer risks and may be beneficial for you, as long as you don’t overdo it. 

Read more: Pregnancy Workout Plan: Safe Exercises For Each Trimester

Tips For Pregnancy-Safe Workouts

Here are a few precautions you can take during your cardio workout to ensure your safety and that of your pregnancy:

Avoid Lying Flat on Your Back 

When exercising in the second half of pregnancy, avoid lying flat on your back as this position puts pressure on the vena cava, which can decrease blood flow back to your heart and to the baby, which leads to less oxygen supply. This could result in maternal dizziness or fetal distress if left unattended (1). This is one of the most important warnings to keep in mind and many exercise routines need to be modified to avoid lying flat on your back to make them safe during pregnancy. 

Hydrate

Dehydration can be incredibly dangerous during pregnancy (3). Make sure to drink water before, during, and after any workout session to help your body cool down. It will also prepare you for the next exercise session by keeping your muscles hydrated.

Avoid Becoming Overheated

Overheating can cause a great deal of harm to you and your baby, so you must take measures to avoid becoming overheated, including:

• Dressing in loose-fitting and breathable workout clothes
• Working out in a temperature-controlled room
• Drinking fluids throughout the workout session, particularly if it’s outdoors
• Warm up and cool down

You should always warm up gradually, at a very low-intensity level, before you do any exercises. It’s also important to cool down properly when you’re done. For optimal results, aim for 10 minutes of warm-up before exercise followed by 5 minutes of stretching/cooling down afterward. 

Listen to Your Body

Pay close attention to what your body is telling you. If it hurts or feels uncomfortable, stop and find an alternative exercise that doesn’t put you at risk of injury. There are plenty of exercise options to choose from.  

The Bottom Line

Pregnancy requires a great deal of physical work from you. Carrying around extra weight month after month can take its toll on your body by causing backaches, fatigue, and swollen feet. Cardio is a great way to stay active during your pregnancy and you can opt for swimming, walking, running, Pilates, yoga, or HIIT. Make sure to consult your doctor before you start any new workout routine and listen to your body – if something feels off or hurts, stop immediately and take a break.