Exercise and Pregnancy

Pregnancy & Exercise

Exercise during pregnancy will benefit both you and your baby. The American College of OB/GYN recommends at least 30 minutes of exercise most days of the week. To assist with this, Doylestown Women’s Health Center has partnered with the Central Bucks Family YMCA to offer a complimentary three month adult membership coupon to our pregnant patients, patients who have delivered, and patients who are thinking about getting pregnant. To claim a complimentary coupon, please ask your doctor or one of our associates about the program during your next visit.

Regular exercise can help you through your pregnancy, including reducing backaches, constipation, swelling and bloating, not to mention improving your mood, increasing your energy and helping you sleep better. Most exercises are safe during pregnancy, including walking, stationary biking/spinning, yoga, dance and Pilates to name a few. A few suggestions as you start your routine:

  • Avoid jumping or jarring movements.
  • After the first trimester, avoid doing exercises on your back.
  • Don’t overwhelm yourself (begin with 10 minutes a day).
  • Wear comfortable, loose clothing and a good support bra.
  • Drink plenty of water to keep yourself hydrated and prevent overheating.
  • Avoid outdoor activity when it is hot and humid. Eat healthy.
  • You should always be able to speak while you are exercising.

 Be sure to call your doctor if you develop bleeding, cramps or contractions, dizziness, shortness of breath, weakness, chest pain or calf pain.

YMCA Class Recommendations for Pregnant Women

While all members are welcome in every class that is age-appropriate for them, below is a list of doctor recommended classes for pregnant or recently pregnant women. These classes do change periodically, so please visit the Central Bucks Family YMCA website for up-to-date scheduling for group and aquatics classes.

Classes in the Water

Aqua Aerobics: A perfect exercise program for pregnant women, this low-impact aerobic workout in the deep end of the pool is designed to work every major muscle group. The water’s buoyancy decreases stress on hips, knees, ankles and feet.

Aqua Dance: For those with a sense of rhythm (or not!), this fun and energizing version of water aerobics embraces the movements of a variety of upbeat styles, all while keeping your feet on the bottom of the pool.

Aqua Fit: Get fit with this more challenging water deep-water workout using your own body weight and water resistance weights. Easy on the joints, this class will have you splashing your way to improved strength.

Aqua Walk Fit: This shallow-end version of Aqua Fit incorporates a variety of activities for aerobic exercise as well as activities to target range of motion, strength, balance and endurance. Ability to swim not necessary.

Aqua Zumba: Combine high-energy Zumba dance and fitness moves with water resistance for an all-around workout that is kind to your joints.

Aqua Infused Tabata: This class combines high intensity interval training with the properties of water that results in a fun, high cardio workout to blast calories.

Deep Water Cardio: This challenging class incorporates high-intensity, non-impact strength and cardiovascular movements to provide one of the best forms of exercise. Participants must be comfortable in deep water.

Gentle Aqua Aerobics: This low-impact class focuses on using the resistance of the water to help increase flexibility, range of motion, balance and posture in shallow and deep water. 

H20 Tidal Wave: High intensity workout in both the shallow and deep water to music, emphasizing cardio and strengthening arms, legs and core.

Classes out of the Water

All Terrain Spin: Enjoy terrains including flats, sprints, climbs and recovery.

Burst Rides/Spinning: Our instructors will take you on journeys that will include endurance rides, hills, climbs, intervals, etc. all while jamming out to their favorite music. This 30 minute ride will leave you feeling empowered.

Strength Spin: Involves steady, consistent pedaling with heavy resistance. Promotes muscular and cardiovascular development.

Chair Yoga: A gentle style of yoga practiced in a chair, or standing using the chair for support Great practice for everyone, as it deepens flexibility, strengthens personal body awareness, and incorporates yoga breathing exercises.

Gentle Yoga: Designed for those new to Yoga or returning after injuries. Movement and postures at a slower pace and with more modifications.

Hatha Yoga: Focus on a variety of traditional yoga poses, standing and seated. Increase strength, flexibility and posture.

Mat Pilates: Progressive series of floor exercises and standing postures. Enhance and develop flexibility, strength and balance.

Meditation: In a group setting, explore the basics of meditation practices from chanting, pranayama (breathwork) and guided visualizations to learn the art of mindfulness.

Pilates/Yoga Fusion: A Pilates based workout focusing on core strength, flexibility and total body conditioning fused with a perfect mix of cardio and body sculpting exercises designed to make you sweat! 

Taijiquan: Traditional Yang Style I Chinese art Muscles strengthened, blood circulation regulated, spirit stimulated, and the body refreshed. Promotes balance, digestion and increased internal energy.

Vinyasa Yoga: Synchronize the breath with a progressive series of postures -produces internal heat and a purifying sweat that detoxifies. Improved circulation, flexibility, strength, and a calm mind.

Yoga: Beg-Adv | Fosters body awareness and dynamic balance while improving joint stability, core strength and flexibility.
lnt-Adv | More challenging practice. Form and alignment emphasized.

Barre: Set to a blend of fun, energetic contemporary and classical music, incorporates an upper body workout with light weights, a sculpting abs portion, and a combination of high-intensity sequences of thigh, seat and core exercises at the barre. Feel invigorated, challenged, and inspired.

Fit and Define: All the Fitness Training you need - This hi lo cardio workout and Strength Training will get your heart pounding and define your body.

Sit and Be Fit: Formerly Forever Fit Improve muscle strength, cardio fitness, bone density and balance. For older adults or those new to exercise. Most exercises are done seated.

Strength and Conditioning: Increase stamina, strength, and flexibility with the use of free weights, bands, balls and other fitness equipment 

Walking Club: Walking with a purpose which includes cardiovascular and muscle endurance, muscular strength and flexibility.

Zumba: Dance fitness to Latin music. Includes salsa, merengue, cumbia and reggaeton. Calorie-burning, heart racing, muscle pumping movements that tone and sculpt.

Zumba Gold: Modifies the moves and pacing of regular Zumba to suit the needs of the active older participant and those just starting a fit and healthy lifestyle.

Zumba Toning: For those who love Zumba with an extra emphasis on toning and sculpting to define those muscles with the use of light weights.

One-on-One & Small Group Options

Personal Training and Health Coaching
Included with your membership is a goal-setting conversation with a qualified Fitness Coach. In addition, you may schedule an orientation with our fitness staff to access a 1:1 introduction to the equipment and weight machines in the fitness center. Your Fitness Coach will help you to identify the exercise options that will best help you meet your goals for your pregnancy.

Health Coaching
Six three-minute sessions ($125 members)
A dedicated health coach will meet with you to discuss proper food choices, how to handle and overcome obstacles with food, and recommended exercise.

Personal Training / Small Group Training
One-on-one personal training is available session by session or through the Y’s PT Club. One 30-minute session is just $27. Also available are small group session, with the flexibility to sign up for classes as you go. Bring a few of your friends for your own small group, or sign up and meet new friends. Small group instruction classes include Boxing, Strengthen Conditioning, Kettlebell, Shockwave Training, TRX Fit, TRX Stay Fit, and UGI Core. Each trainer and instructor can direct you to the classes and exercises that will work best for you.