Pregnancy Cardio Workout
Aerobic or cardio exercise is recommended for pregnant women at 150-300 minutes per week (Physical Activity Guidelines for Americans, 2018). The exercise should not be too hard. Maintain ability to pass the "Talk Test," meaning you can talk during the activity. During pregnancy hormones can cause your joints to change, so it is best to focus on low-impact or non-jumping exercises. Avoid exercises during pregnancy that require lying flat on your back and those that may cause you to lose your balance, fall or cause abdominal trauma.
Prenatal workouts can be beneficial to both mom and baby. It is recommended to discuss exercise with your doctor prior to starting an exercise routine during pregnancy. Significant changes occur in a woman's body during pregnancy, so it is important to understand how exercise may need to be modified to accommodate those changes.
Suggested Equipment: None
Workout Directions: Each exercise can be repeated for 1-5 minutes.
Participating in this activity is purely voluntary. If you are not regularly active, it is recommended to consult with a physician before starting physical activity.
var activities = [
{
"title":"March",
"img":"physical-activity/pregnancy-cardio-march.png",
"gif":"",
"desc":"Stand with feet hip width apart. Lift your left knee even with your hips. Actively place your left foot back to the floor and repeat on the right side. Continue marching in place or take forward or backward steps with each march for added movement."
},
{
"title":"Side Step with Heel Kick",
"img":"physical-activity/pregnancy-cardio-side-step-with-heel-kick.png",
"gif":"",
"desc":"Stand with feet slightly wider than hip width apart. Shift your weight to your right foot while lifting your left foot off the floor and kicking your heel up towards your backside. Actively place your left foot back to the floor, shift your weight onto your left foot and repeat the heel kick with your right foot. For additional activity, add movement in your arms in a forward and backward motion with each step."
},
{
"title":"Low Impact Jumping Jack",
"img":"physical-activity/pregnancy-cardio-low-impact-jumping-jack.png",
"gif":"",
"desc":"Stand with feet hip width apart. Raise both of your arms out to the side then above your head. While moving your arms, shift your weight to your left foot and kick your right foot out to the side. Actively lower your arms and bring your right leg back to the floor. Repeat with both arms and with kicking your left foot out to the side. This is one full cycle of a low-impact jumping jack."
},
{
"title":"Stationary Lunge Pulse",
"img":"physical-activity/pregnancy-cardio-stationary-lunge-pulse.png",
"gif":"",
"desc":"Stand with feet hip width apart. Step your left foot forward so that your feet are about 3 feet apart. Place your weight in your left heel and lower your hips until your left thigh is parallel to the floor and your right knee if hovering just above the ground. Push into your left heel as you raise your hips back up until your legs are straight but not locked. Continue lowering and raising your hips, keeping your weight in your left heel (not your toes) for 1-2 minutes. Repeat on opposite side."
},
{
"title":"Skier",
"img":"physical-activity/pregnancy-cardio-skier.png",
"gif":"",
"desc":"Stand with feet hip width apart. Step your right foot behind and slightly past your left foot. Lower your hips until you are in a lunge position. Keep your left knee behind your left toes. Try to lower your hips so that you can tap your fingers on the top of your shoe. Push through your left heel and bring your right foot back into standing positon. Repeat on the opposite side. Continue alternating sides for 1-5 minutes."
},
];
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{{activity.title}}
{{activity.title}}
{{activity.desc}}
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var App = Vue.component('App',{
template: '#activity-template',
data:function(){
return {"activities":activities};
},
methods:{
onClick:function(el,data) {
if(!data.gif) return;
data.isLoading = 1;
data.isGif = (data.isGif === 1) ? 0 : 1;
var temp = data.img;
data.img = data.gif;
data.gif = temp;
},
onLoadHandler:function(el,data,dataIndex){
// Attempt to turn off the loading gif once loaded.
// This does trigger, but the isLoading value doesn't actually change.
//
this.activities[dataIndex].isLoading = 0;
}
},
});
// render the app component on the DOM. Attempt to keep webaudit approval.
new Vue({el: '#app',components:{App},render: function(createElement){return createElement(App);}});
