Pregnancy is a period of care where women have to take care of what they do, what they eat, hoping that they put in their best effort for the well being of their baby. It is important that the mother feels good about herself during her pregnancy and pregnancy exercises is one of the best ways to feel good.
Exercise and an active life will do wonders as it will help you prepare physically for the labour and birth, improve your mood by release of endorphins and even help you sleep better. The exercises have to be suited for the entire pregnancy and modified as per the trimester you are in. If you are having a normal pregnancy, it is definitely suggested that you have an active lifestyle. However, ensure that you consult your doctor before undertaking any physical activity and preferably attend a class under the guidance of trainers who are experts in training pregnant women.
Here are 7 best pregnancy exercises:
Walking is one of the safest activities and is good for your heart without stressing too much on your knees and ankles. The pace can be changed depending on which trimester you are in and it’s good to atleast walk three times a week to achieve the best results. A stable ground with an even surface is suggested for walking and it is important to wear good shoes. Please do not walk in sandals or regular slippers as it may adversely affect you.
Swimming is great for your body as it helps you tone your muscles and also good at maintaining your heart rate. It is especially great during pregnancy as you can feel light in the water and is suitable throughout your pregnancy. You can combine this with aqua aerobics as well to ease the pressure on your back. Make sure you get in and out of the water safely.
Yoga has become popular in the recent years with special yoga classes for prenatal and postnatal period. It helps to improve muscle tone, flexibility and posture while not stressing too much. It is important that you train with someone who has experience in prenatal yoga. Yoga also works wonder for your mind and helps relieve stress that can be so common during pregnancy!
4. Weight Training
Weight training is quite misunderstood but during pregnancy it is considered as an absolute no. Though, light weight training for your arms and legs are great because they work at strengthening your muscles without involving your entire body.
5. Pelvic Floor exercises
Often pregnant women notice that they pee a bit while they are doing involuntary functions like sneezing, coughing or laughing and it’s because of a weak pelvic floor. This is best prevented through pelvic floor exercises which you can do every day. It is best to do these under the supervision of a trainer.
Aerobics is generally associated with high intensity exercises to music! However, aerobics are a class of exercises meant to increase your cardiovascular efficiency. These are important to keep your weight in control during pregnancy and suggested atleast in the first and second trimester. A good aerobics instructor will design a low impact pregnancy exercises to suit the requirement.
Pilates are exercises which use special apparatus and are focused on strength, flexibility and posture hence forming the perfect basis for a pregnancy workout. They help in maintaining correct posture, breathing control and general flexibility.
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