Pregnancy might make you feel more tired than normal and it can make you less active, but regular exercise bouts will help you perform your daily tasks. You won't get tired as easily as it strengthens your muscles and cardiovascular system. It prepares you for delivery and keeps your body in shape. Exercise also reduces the risk of pregnancy complications such as gestational diabetes and high blood pressure; it also prevents depression. Daily 30 minutes of moderate exercise should be performed if you don't have any complications or medical conditions that may restrict your activity level.
Exercise during pregnancy can help in the following ways :
- It improves your sleeping pattern
- It keeps your weight under control
- It reduces back pain and other pains
- It helps to cope with mood swings
- It helps to increase muscle strength and stamina
Best pregnancy exercises
Perform exercises during pregnancy that don't cause any kind of physical stress. A proper workout will keep you flexible as you grow bigger. Try aerobic exercises that are good for your lungs and heart. Muscle strengthening exercises improves your posture and flexibility.
Below are some types of exercise that are safe during pregnancy, but a few of them may not be suitable for the last 2 - 3 months, so it is better to discuss with your doctor before starting any exercise:
To give your heart a workout, brisk walking is safe throughout pregnancy. Experts suggest 30 minutes of walking a day, at least five times in a week. Walk to shops instead of going by vehicle, or take the bus for a short distance and take a brisk few laps around the park as you get time from your busy schedule.
To give your body and heart a workout, running is highly beneficial. It is the fastest way to keep your body physically fit, but if it is new for you then pregnancy may not be the perfect time to start. Try lighter exercises such as swimming and walking to avoid any risks.
Swimming is the best exercise that you can enjoy throughout your pregnancy, it doesn't involve any risk. It improves the function of your lungs and heart; it increases your activity level and exercises your legs and arms. You feel weightless in water and it is gentle on your bump. Women who like group activities can join aqua aerobics class; standing in water supports your bump and joints. It also helps to feel relaxed by reducing your back pain and swelling in the last few months of pregnancy.
Attend yoga classes to help maintain your muscle flexibility and to keep your body in correct posture. To keep your body supple, stretching helps a lot but don't overdo it. Do it gently without putting much pressure on your body, and carefully follow the instructions of your experienced yoga teacher to learn the best tactics to relax your mind and body.
Perform Pilates to strengthen your pelvic floor muscles and belly. Learn from an experienced teacher that will teach you how to carry your body with correct posture. She will show you a series of movements and positions to make your core muscles strong. You will know when to breathe while doing exercises and also how to relax your body. Pilates lessens the possibility of muscle weakness during pregnancy.
Low impact exercises are safe and don't put much stress on your joints. Attend a weekly aerobics class regularly; make sure that each movement is safe for both you and your developing baby.
Side-Lying Inner and Outer Thigh
Lying on your side helps to make your inner thighs and core strong. Support the head by your forearm and lie on the right side. Keep your right leg bent at a 45 degree angle and hold your left leg straight. Keep your other arm on the floor. Stretch your left leg to the height of the hip, switch sides and repeat.
If you are used to doing plank exercise before becoming pregnant, then you can continue it during your pregnancy. Do it under guidance for safety. Take a break before repeating it and breathe deeply as you hold the pose for 3 to 5 breaths.
Curl and Lift
Lift curl exercise helps to work your core as well as your upper and lower body. It makes your shoulders and biceps strong.
This is an ideal exercise to maintain the strength of your triceps, biceps and core. Do it gently to avoid putting much stress on your bump.
This exercise may increase rotation of your baby as well as increase pelvis diameter by 2 centimeters. It permits freedom to shift your weight for relief.
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