Exercise during pregnancy has so many great benefits for both your and your new baby. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes. Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.
Swimming, walking, and yoga are two very popular exercise activities
that are suitable for pregnant women. There are other forms of exercise
such as weight lifting that are acceptable as long as it isn’t too
strenuous. Most specialists recommend exercise during pregnancy at 3 -
4 times a week, unless you have a medical condition that prevents it.
Being tired is another part of being pregnant and exercise is a proven
way to give your body a little more energy throughout the day.
What are some exercises that you can do during pregnancy?
• Do some light sit ups. Nothing too strenuous here, but perhaps
rest your legs on a chair and try bringing your head up off the floor a
few inches.
• Walking is another good pregnancy exercise for more than one
reason. Sure, it gives you some much needed exercise, but it also gets
you out of the house and clears your head so to speak.
• Yoga is a fantastic form of exercise that is very low impact and helps in stretching muscles.
• Another good exercise is swimming. The water gives you the ability
to move around and work nearly all of your muscle groups, while at the
same time it helps in keeping you balanced.
Any form of exercise can be done depending on the comfort level. However, a pregnant mother should start any physical fitness program only after having a consultation with a physician. All exercises should be performed under the supervision of a well-trained and certified fitness instructor. One should immediately stop doing any type of exercise upon observation of prenatal danger signs that include pain in the chest, back, pubic and hip region, vaginal bleeding along with leaking of amniotic fluid, dizziness, nausea, fainting, breathlessness, palpitations, tachycardia, vomiting, decreased fetal activity, edema and uterine contraction at 20-minute intervals.
You must avoid anything that involves bouncing, getting your heart rate up too high, or the possibility of falling. Non-contact sports are okay to continue with as long as you don’t overexert yourself and you are extremely careful with your body. If you enjoy jogging, this is great to continue. But remember that you shouldn’t jog more than two miles per day during pregnancy.
So if you are planning on becoming pregnant or you are already pregnant, begin an exercise routine right away. Safe exercise during pregnancy is the perfect way to keep you and baby healthy. Since a proper diet is also very important, talk to your doctor or a nutritionist on how to have a healthy diet for the expectant months.
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