Exercising regularly is very important for maintaining and improving your physical, mental, and emotional health. Some women get worried about whether they should continue their workout routine or not during the pregnancy period. Experts say as far as your health is good, physical activity will not increase your risk of miscarriage, low birth weight, or early delivery if you do exercise by following a few extra precautions. Exercising is not only good for your health but your baby’s health too. However, it is advisable to get a green signal from your practitioner’s office on workouts before actually doing some form of physical activity. Although there are great chances you will not only be allowed but encouraged to do some work out when you ask your practitioner. Aching back, swollen ankles, and bad sleep are some common symptoms of pregnancy and to cure and reduce the impacts of these pain, exercising regularly is recommended by most experts. Besides these physical benefits, exercise will help you improve your mood, saves you from any kind of stress, depression, and anxiety during the pregnancy period. Read on to learn some great ways to exercise during pregnancy time.
Swimming and water aerobics are the perfect pregnancy workouts. While exercising in water, you weigh less than you do on land which supports your bump and won’t strain your back. It helps in rating up your heart rate without putting any pressure and stress on your muscles, joints, and ligaments. Swimming underwater also helps relieve nausea, sciatic pain, and puffy ankles. However, to save yourself from falling take extra care while walking on the slippery poolside’s, and instead of jumping or diving sliding into the water for a swim is safer.
Yoga has been practiced for centuries mainly to improve your mental health and physical wellbeing. Yoga practice involves a series of body postures (asanas) and breathing exercises. And for pregnant women, yoga uses relaxation and breathing techniques with postures that are suitable for pregnancy. Prenatal yoga encourages flexibility, focus, relaxation, and deep breathing for enhancing your physical abilities and improving your mental conditions. However, you should avoid such moves as deep backbends, full inversions like handstands, headstands, and never do hot yoga in the period of pregnancy.
Cycling is a safe form of low impact aerobic exercise during pregnancy, given that you don’t put pressure on your ankle and knee joints for moving very fast. Take a break when you feel exhausted or overheated during the cycling session. Furthermore, it’s better to make adjustments in the handlebar and seat to maintain your posture and avoid putting pressure on your lower back. Stay seated because standing on the cycle is not safe and too intense for expecting moms.
There’s is no better and safer exercise for pregnancy fitness that you can do for the whole nine months if you feel comfortable. Walking is an easy to do exercise and you don’t need any equipment to do this exercise, you just need some space and nothing more. Also, if you are a beginner, walking is a great place to start.
You must do running after discussing it with your obstetrician or other members of your health care team during your early prenatal visits. If they allow you, stick to level terrain (or a treadmill) and never overdo it. Your baby will remain safe as long as you make a few pregnancy-specific modifications in your running routine.
Doing Pilates during your pregnancy period will strengthen your core and enhance your muscles with low-to no-impact, which will not only ease backaches but improve your posture, balance, and flexibility too (these strengths are very handy during labor). Additionally, these strengths also help your body in coping with carrying the extra weight of your growing baby.
Plank is also a great exercise you could do during your pregnancy time. Plank exercise help you strengthen your core, arms, and back. It also an easy to do exercise, you just need to get down on your hands and knees and your wrists under your shoulders. Lift your knees and make your legs straight until your body forms a straight line. Initially hold 1 or 2 breaths while doing planks and later practice plank during the period of 5 breaths.