Exercises to do during pregnancy

Mostly pregnant women should exercise unless her pregnancy is high risk or her doctor has advised her to stay in bed.

Improvement in energy level, blood circulation and chances of speedy recovery are some of the benefits of exercising during There are several benefits to exercising during pregnancy. It has been seen that woman who did regular exercise had shorter and easier labor and this is definitely a reason to go ahead and work out. Wondering what kind of exercises is good to do when pregnant?

Here are some of the exercises that are good and safe for pregnant women are:

  1. Walking

    Walking is safe throughout pregnancy. It is the best exercise though does not have much impact. Walking gets your heart rate up and your blood pumping. Never walk to the extent of breathlessness.

  2. Swimming

    This is the number one exercise and the safest exercise when it comes to pregnancy. Swimming helps feel weightless and gives you relief for sometime from weight gain associated with pregnancy. It also provides you with optimal cardiovascular benefits. By swimming you will feel less tiredness and sleep better which helps in dealing with physical and emotional challenges of pregnancy.

  3. Yoga

    Yoga can help one both mentally and physically during pregnancy. With yoga you maintain your muscle tone and stretch out tight ligaments during pregnancy which helps natural child birth. Pranayam ensures abundant oxygen supply to the fetus which is good for baby. Meditation helps calm your mind which relieves stress. It is good idea to join a prenatal yoga class.

  4. Weight Training

    Weight training helps to strengthen and tone muscle during your pregnancy, which is required during labor. You should avoid heavy weights and weight bearing exercises that require you to lie on your back.

  5. Jogging

    Jogging is safe if you are an experienced jogger. However jogging should be reduced further along you are in your pregnancy. Jogging should be avoided if you have placenta previa, pregnancy induced hypertension or a chance of preterm is there.

Now here are some of the things that pregnant ladies should avoid:

  • Any rigorous exercise program which you are unfamiliar with, you should avoid.
  • Running should be avoided unless you are a very experienced runner. Even then consult with your doctor before doing so.

Mostly working out is good for pregnant women particularly if they’ve been active before. It is always safe to consult your doctor before beginning any exercise program. At the start of any exercise take it easy initially. It is recommended to exercise about 30 minutes 4-7 days per week. Be committed and exercise regularly.

Some of the precautions to be taken during exercising

  • Keep hydrated and avoid over-heating which can be dangerous for you and your baby.
  • Getting your heart rate much over 140 is harmful so avoid such condition.
  • Stop any exercise if you start to feel dizzy or lightheaded.

Warming up before any activity will reduce the likelihood of injury. Warm up after activities will also help your heart rate return to normal.

Have fun and healthy pregnancy!

Comments

It was all perfect! When I

It was all perfect! When I was pregnant I usually do some exercises because it is good for me and to my baby. Most common advices from the doctor are always good for our health and for the baby. - Dennis Wong