It is essential to exercise during and after pregnancy to relax the body and the mind. Here are some simple exercises which are safe to do during pregnancy.
You need to be careful regarding what exercise routine you should be following during your pregnancy. Certain pregnancy exercises are only good for the first few months while others can be continued till the end month of pregnancy. Consult your doctor before starting any exercise regimen.
Walking during Pregnancy
Walking is one of the safest exercises and is great for beginners. It gives a moderate amount of workout to the cardio system and is low in impact. It is a gentle form of fitness during pregnancy which is less stressful on joints and ligaments thus reducing any chances of injuries. Walking can be continued well into the last month of pregnancy and the pace can be adjusted accordingly. Wear supportive shoes and avoid overheating. Keep yourself hydrated.
Also read : Hip extension exercise for pregnant women
Jogging/Running during pregnancy
Having a previous routine of jogging may not cause any problem in the first few months of pregnancy. But, if your body is not used to this form of exercise, you risk yourself to injuries in the knees and ankles. As your center of gravity shifts during pregnancy, there is an increased risk of a fall or impact. Due to the relaxation of joints during pregnancy. Wear good fitting shoes to provide optimum support.
Swimming during pregnancy
Swimming is one of the best exercises a pregnant woman can safely do as there is no impact on the joints, no risk of falling down and very little risk of overheating. But a pregnant woman should avoid deep water swimming or scuba diving as the water pressure beneath can adversely affect the baby.
Yoga during pregnancy
Yoga and stretching are low impact exercises which can be safely done during pregnancy. It is great for aiding flexibility and toning muscles but may need to be combined with some form of cardio exercise like walking. Yoga involves various breathing techniques which can help during labor. It helps improve body posture and helps you deal better with aches and cramps. There are yoga classes specially designed for pregnant women. Avoid asanas which need you to lie flat on your back as you may start feeling dizzy. Avoid stretching for too long and do not get experimental with various moves. Follow your expert's instructions.
Weight training during pregnancy
If you have been training weights before pregnancy, it should not be a problem to perform them while being pregnant But some positions should be avoided. Proper techniques should be followed and overheating should be avoided. Just be careful with the amount of weight your training with.
Pregnancy abdominal exercise
Exercise during early pregnancy for abdominal muscles is very helpful in strengthening the back and later on for ease in delivery. There are several precautions that pregnant women need to take while doing abdominal exercises during pregnancy. Jumping or bouncing, lying on the back or any exercise which puts undue pressure on your back need to be avoided.
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