Pregnancy can make a woman more tired, but that doesn’t mean she should rest entire time. Experts suggest, when you are expecting, it’s very important to keep moving. Pregnancy exercises are vital for a healthy pregnancy as exercise can help a pregnant woman regain energy, decrease pregnancy weight gain, fewer labor complications, and many more. For safe and healthy pregnancy workouts are explained below:-
Walking is one of the workouts that suits pregnant women at different fitness levels. It is a safe and healthy exercise for an expectant mum. It can be the best exercise to make sure you are getting the exercise you need during pregnancy. Brisk walking works your lungs and hearts, without jarring your ankles and knees. You can easily incorporate it into your daily routine. You have to adjust the time and pace according to your needs. You will need a good pair of shoes to move on. Be aware of your altered sense of balance; a big belly changes your centre of gravity, so it will take some time to get used to walking with extra weight around the middle. It is advised that you should not walk in extremely hot weather as it is very easy to overheat during exercise while you’re pregnant. So, you can walk on a treadmill when the weather is sultry.
Swimming is considered as a safe pregnancy workout for mums-to-be as being in water prevents a woman from falling on her stomach and injuring her unborn child. Swimming helps a pregnant woman to stay cool in the warm months and also provides immediate relief of many pains and aches in pregnancy. Swimming also helps relieve stress and strain on muscles that are being stretched during pregnancy. It also increases muscle tone and strength, builds endurance, and improves circulation. Swimming provides cardiovascular benefits and allows an expectant mum to feel weightless despite the extra pounds added during pregnancy. So, it can be the perfect workout for your pregnancy at various stages of its growth.
The practice of yoga can help an expectant mum to prepare the mind and body for labor and birth as this helps you to keep healthy. Yoga will keep your body active and flexible and minimize the symptoms such as constipation and morning sickness. It can also help in smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis. For the first three months, it is advised to do standing Yoga Poses as this will enhance circulation, strengthen the legs, reduce leg cramps, and generate energy. For the 2nd and 3rd trimester, you should reduce your time spent on various Asanas to prevent overwork. Instead, you should focus more on meditation and breathing. So, this workout will actually work during the whole pregnancy.
Pilates is a very popular form of exercise developed by Joseph Pilates. It emphasizes the balanced development of the body through flexibility and core strength in order to support the graceful and efficient movement. The movements will focus on your back muscles and pelvic floor muscles which are key to balance, strength, and good posture. Pilates can be a good exercise for you when you’re pregnant as it strengthens your pelvic floor and back muscles without straining other joints. You have to make sure your Pilates instructor must be experienced and trained in teaching pregnant woman. You can also choose a Pilates class that’s for pregnant women.
Aerobic exercise helps maintain muscle tone and strengthens lungs and hearts. Low- impact aerobics are good for pregnant woman. When we are talking about ‘low-impact’, its meaning is no fast running, jumping, and high kicks. You have to keep one foot on the grounds at all times to minimize stress on your joints. Before you start an exercise regimen you should consult with your doctor. You can also join an aerobics class, especially designed for mums-to-be. So, you will be able to enjoy the company of other pregnant women and understand how to keep you and your baby safe and healthy.
Weight training is a good way to stay fit and healthy during pregnancy. It strengthens and tones your muscles and helps you build stamina you need during delivery. The American College of Obstetricians and Gynecologists (ACOG) recommended that you should consult with your doctor before you continue a weight training program. There are some conditions in which aerobic exercises are not allowed, and other conditions in which they are allowed with caution. So, after consulting with a doctor, you should consult a professional trainer to see whether you should make any changes as you’re pregnant. If you are lifting weights for a while, you should consult the trainer to review your technique- trainer may spot some errors you aren’t aware of. Weight training can be a good workout during pregnancy if recommended.
We hope the information given by us immensely help you to choose the best pregnancy workout which keeps you fit and healthy throughout pregnancy.