The benefits of exercising do not need an introductory reminder. During pregnancy, exercising can help you stay fit and active which can serve good for the baby’s health as well. Women who are already into a fitness regime may find it easy to channelize their efforts according to their specific needs (during pregnancy). And for women who are yet to make a start, this can be the right opportunity!
Regular exercising has several advantages during pregnancy. Prominent ones include enhancing the body posture and decreasing discomforts like backaches. Physical activity is also likely to contribute to prevent gestational diabetes. Routine exercising can help build stamina which is very much needed throughout labor and delivery. Here are six safe pregnancy exercises which you may try after consulting your health care expert.
Remember not to do any exercise which puts undue strain on your body or cause any abnormality including reduced fetal movement and shortness of breath. Maintain your comfort zone and do not be adventurous at this stage of life. Concentrate on exercises which do not disturb the body’s balance.
Safe Pregnancy Exercises
Kegel exercises can aid the muscles supporting the bladder, bowels and uterus. By doing Kegel exercises, you can aid labor, birth and post delivery recovery. Kegel exercise is simple and can be done at any place.
You have to control the pelvic floor muscles by imagining that you (are trying) stopping the flow of urine or the passage of gas. Do not use your leg, abdomen or buttock muscles while doing Kegel exercises.
Low Impact Aerobics
Even if you have not exercised (regularly) before, you may safely start a customized exercise program during pregnancy. Suitable exercises include indoor stationary cycling and step (or elliptical) machines. But remember to consult your health care provider. Do not try anything new or strenuous (activity) on your own. When you are pregnant, the low impact aerobics are seemingly better than the high impact ones. An athletic pregnant woman may want to get appropriate advice about exercising from her health care expert/obstetrician.
With Stretching exercises, you can make the muscles flexible and benefit your pregnancy. Stretching exercises can be done in different forms. Thigh shifting, leg shake and ankle rotation can particularly help stretch the legs, foot and ankle. Neck rotation and shoulder rotation can flex your related muscles.
Walking, which is regarded as a safe form of physical activity, can be done during pregnancy. Unless there is a potential complication, the American College of Obstetrics and Gynecology recommends half an hour (or more) of moderate exercising every day (or on most days of the week) for pregnant women. Jogging is also a good option. If you have been jogging before, you may continue the same.
Swimming is amongst the most productive activities you can do. The risk of injury is minimal and a single exercise can benefit your entire body. However, you must always take advice from a doctor before starting to swim regularly.
Yoga can contribute to relieve stress and energize the body. Since there are various forms of yoga, you have to be careful to follow only those which are tailored to your needs. Opt for special classes meant for pregnant women. Remember not to lie on your back too long or overstretch your body.