As a surrogates, women want to stay in peak physical condition for the well-being of themselves and the children they carry. While you’ll need to exercise caution in avoiding contact sports or activities that pose falling risks, there are plenty of effective exercises you can perform as part of your routine to stay fit and healthy, as long as your doctor says it’s safe to do so. Exercising can help maintain your fitness for childbearing and reduce stress and the lower back discomfort naturally associated with pregnancy, so it’s good to know and try a variety of things in order to stay well.
5 Key Stretches for Surrogates
Before you start exercising, always stretch to avoid pulling a stiff muscle. Pregnant women will especially benefit from the following stretches.
- Neck Rotations: Drop your shoulders into a relaxed position. Lower your chin to your chest. Slowly rotate your head looking from one shoulder the other. You should feel your neck and upper back gently loosening.
- Shoulder Rotations: Slowly roll your shoulders up, forward, down, and back to loosen your mid-back muscles.
- Back Bends: Raise your arms above your head and gently bend your lower back inward for a total backstretch.
- Thigh Shifts: Standing up, position one a couple of feet in front of the other. Lean forward so that most of your weight is on the front leg. Switch leg positions and repeat.
- Ankle Rotations: Sitting or lying down, roll your feet in a circle to loosen your ankle muscles.
5 Aerobic Exercises for Surrogates
When performing aerobic exercise, be careful not to exert yourself to the point of exhaustion. You should be able to breathe comfortably and carry on a normal conversation while doing any activity. If you are starting to breathe too heavily, slow down.
- Swimming: Water activity provides full-body aerobic and anaerobic exercise in an ideally safe environment.
- Walking: Raise your heart rate and strengthen your legs with a brisk walk around the block or park.
- Dancing or Choreographed Aerobics: Take a dance class or participate in movement exercise. Refrain from jumping movements.
- Stationary Cycling: You can bike outside as well, but indoor, stationary cycling is conducive to a safer environment.
- Use an Elliptical or Stair Machine: You can still use treadmills and stair climbers for aerobic and leg strengthening exercises. Watch your heart rate and slow down to control your breathing when necessary.
5 Strength-Training Exercises for Surrogates
You’ll want to avoid abdominal exercises that are not specifically recommended for pregnant mothers and surrogates. These five strength-training exercises are safe in moderation.
- Kegel Exercises: To strengthen your pelvic floor, clench your internal bladder and sphincter muscles. Hold the position for five seconds, and then repeat ten times. Try to do five sets of Kegel exercises spread throughout your day.
- Tailor Sit: While sitting on the floor, bend your knees and cross your ankles. Lean forward into your knees to strengthen your lower back.
- Tailor Press: Sit on the floor with your knees bent so that the bottoms of your feet can touch. Place your hands under knees, and then press down with your knees while lifting up with your hands to create tension in your thighs.
- Push-ups: Strengthen the backs of your arms and chest muscles with simple bent-knee push-ups. Try doing ten at a time. Do this up to 3 times per day.
- Bicep Curls: Using a low-weight barbell (3-15 pounds), bring the barbell from a resting position at your side up to your chin by only bending your elbow. Repeat ten times three times per day.
Become a Surrogate with EDSI
Are you a healthy woman who can care for an unborn child as he or she develops? Many people need surrogates to help them have the children they long for. If you’re interested in becoming a surrogate, you can apply to be matched with intended parents. While you wait for us to respond, go ahead and start practicing a these 15 exercises for surrogates. They might come in handy!
