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Four Great Exercises for Expecting Moms


Four Great Exercises for Expecting Moms

It may be tempting to take an exercise hiatus during pregnancy – after all, you’re expending a lot of energy growing a tiny human! But there are many benefits to staying active when expecting, so we’ve gathered the five best exercises for expecting moms. Please note, however, that this article doesn’t constitute medical advice. You should always consult your physician before beginning an exercise plan.

Benefits of Exercise During Pregnancy

Exercise reduces stress, strengthens your heart and lowers blood pressure. This is important for expecting moms! It increases strength and flexibility, which help during labor and delivery. It can also reduce backaches, improves sleep and prevent excess weight gain. According to the American College of Obstetricians and Gynecologists, most pregnant women should get at least 150 minutes of moderate-intensity aerobic activity each week.

Exercises to Avoid During Pregnancy

Avoid activities where falling is likely like skiing or horseback riding. Stay away from contact sports and those with a lot of bouncing or jumping. Be aware of your body and don’t push yourself too hard.


Low-impact aerobics can get your heart rate up without jumping or kicking. For a mood boost, incorporate dance moves and listen to upbeat music while you do simple tasks like cleaning your home. We want you to be a happy, expecting mom!


Whether jazz, ballet, ballroom, salsa or samba, dancing is a fun way to get your body moving. Many fitness centers offer some form of dance class, with some being specific to prenatal care. Just keep at least one foot on the ground at all times.


Swimming is great cardiovascular activity and many healthcare providers agree it’s the safest form of exercise for expecting moms. It’s also good for aching joints and a way to exercise without over-heating.


Walking is low-impact and relaxing. There are several parks in Mason with walking trails. Pine Hill Lakes Park has two miles of nature trails, while the adjacent Corwin M. Nixon Park has a one-mile paved path. You can find more information about parks in Mason on the city’s website.


Look for a program taught by an instructor who has training in prenatal yoga. There are many DVDs and online videos available for expecting moms if you prefer to work out at home. A typical prenatal Yoga class will focus on breathing, stretching and poses.

As an expecting mom, there are many things to prepare before the arrival of your bundle of joy. If you’ll be returning to work, one of those will be finding childcare. Montessori Kids Universe of Mason is a preschool for infants to age 6. Our unique curriculum combines the Montessori and Reggio methods and includes enrichment activities like Yoga, cooking, foreign language, music and gardening. We invite you to tour our preschool in Mason to meet our caring, trained staff and learn more about our nurturing approach.

To learn more, contact us at 513-466-8007. Stay in touch with us on Facebook, Twitter, Pinterest, LinkedIn or Instagram!