7 Best exercises during pregnancy
Exercise during pregnancy can help you to stay in shape and active throughout the day. The takeaway from this article is the best exercise practice.
Why exercise during pregnancy?
First of all, it is very important to ask your health provider whether exercise is safe for you. If it is, then hit your favorite sports.
-It is proven that exercise helps to reduce the chances of miscarriage, premature baby, and low birth weight.
-instill joyful nature and exuberant emotions.
-Beneficial for mental health. Women during pregnancy undergo a lot of anxiety and stress. Exercise can help you to overcome that.
-Maintains the right weight during pregnancy. It makes you feel healthier and fitter
-Blood circulation and heart health are important as they might lead to hypertension.
-Childbirth: Many women want to have a normal delivery. Exercise can help you with this.
-It strengthens your muscles and the special area of focus is the pelvic floor.
-It helps during labor pain and reduces the other risk of pregnancy
-Gestational diabetes and pre-eclampsia are risks of pregnancy and can be reduced.
-It increases your appetite and reduces the harmful toxins from your body.
-GIT Problems like constipation can easily be controlled during pregnancy.
-It improves sleep. A good night’s sleep is a must during pregnancy.
-It improves posture. Right posture is important and helps to maintain the good health of the baby and mother.
-Urinary continence
Precaution during pregnancy
Avoid sports like basketball, hot yoga, and horse riding.
Avoid exercise if you have bleeding or spotting, chest pain, breathlessness, regular painful contractions, dizziness, headache, and no movements during pregnancy.
Consult your gynecologist in any above condition.
Don’t take local advice, consult your health provider.
Here is a list of exercises during pregnancy that is safe!
Walking
A 30 minutes’ walk can strengthen your muscles, elevate your mood, and can improve your stamina.
It is reasonable cardio that can improve overall blood supply. Make sure to enjoy this session by listening to music or going out with your partner. It can boost your heart health as well. This improves blood circulation. Sweating will flush out extra toxins from your body. Moreover, this is the most convenient way of practicing good health during pregnancy. Walking daily for 30 mins will balance your weight during pregnancy.
Swimming
Do you want something exciting in your day? Switch to swimming!
Swimming can help you relax and boost your mood. Other health benefits include weight balance, good sleep, and relief of pain.
It is generally safe during all three trimesters but you should take advice from a health provider, especially about the duration. Additional health benefits it has on your body can be helpful for the unborn.
Studies have shown that swimming can protect your baby from hypoxia-ischemia. Many of you might be worried about chlorine but there is no study to prove its harmful effects.
There are a few things one should keep in mind before swimming
-Temperature should be optimum
-It should not exert you
-Do everything under proper guidance
Yoga
Yoga is the union of physical, mental, and spiritual disciplines that aim at controlling the mind.
According to research, prenatal yoga is extremely beneficial. It can reduce your nausea, frequent headache, and anxiety and can balance your emotions
Yoga has a remarkable effect on other health conditions like blood pressure during pregnancy which is a very common problem during pregnancy. Yoga helps to maintain the right weight. Moreover, it is considered to be the best practice during pregnancy but one must do all the practices under proper guidance. Join a yoga class now!
Pilates
This is a new age exercise! It is low impact exercise that improves your overall physical ability like flexibility, muscle strength, etc. It was originally designed to improve your posture and movement but nowadays it is widely used for pregnant women as this helps to strengthen the pelvic floor muscles and back muscles. Take advice from your health provider that modifies your Pilates section according to your tolerance level. Pilates might tend to overstretch your body.
Pilates helps with postpartum fatigue as well and offers relaxation. Join some group sessions and it will be super fun to stretch together!
Riding a Stationary Bike
Indoor cycling is another exercise that is safe during pregnancy.
There are a few things you should keep in mind before stationary cycling:
-keep your water levels up
-don’t over-exert yourself
-keep yourself cool as rising in body temperature will affect your círculation
You need proper guidance from the experts as every trimester there is a modification to be done. If you like cycling this is the best available option because outdoors have many constraints. You should be particular during your third trimester and consult a health provider.
Exercise in Water
Don’t worry if you cannot swim but still love the splash of water!
Water has proven to be relaxing and a very good mood elevator during pregnancy. Water helps to perform activities that one cannot perform on land. It provides resistance to muscles that can strengthen the muscles.
Walk-in water
Water arm lifts
Lateral arm lifts
Deepwater bicycle
Side stepping
These are a few exercises that help you relax and increase your flexibility. All of this is advised to be done under proper guidance. Special plans can be designed according to your needs. Take a step ahead to enjoy the water!
Jogging
Many of you might have a question: is it safe?
Jogging involves the risk of miscarriage, induced labor, and other complications but this is all not true as regulated jogging can help. Make sure it is not intense and the pace is slow. If you are already a runner then simply stopping couldn’t help but intense can affect you. Take advice from your health provider. You can start with 5 mins a day and then increase day by day.
Summary
This article tells about the best exercise practices during pregnancy. This includes walking, swimming, yoga, exercise in water, riding a stationary bike, jogging and pilates. Each of them has its benefits. According to your requirement, one must choose. The sole purpose is to enjoy and relax. The benefits listed above can lead to better pregnancy!