Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best.
Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.
Who Should Not Exercise During Pregnancy?
If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition.
The benefits of exercise during pregnancy
Exercise during pregnancy does wonders. It boosts mood, improves sleep, and reduces aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby is born.
The following exercises are simple, can be done at home, and are safe to do in each trimester.
Plié:
Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.
With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight Straighten your legs to return to starting position.
Walking:
One of the best exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It’s also easy to do almost anywhere, doesn’t require any equipment beyond a good pair of supportive shoes, and is safe to do throughout all nine months of pregnancy.
Curl and Lift:
Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle
Then, keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position.
Dancing:
Get your heart pumping by dancing to your favorite tunes in the comfort of your own living room or at a group dance class. Avoid routines that call for leaps, jumps, or twirls.
Water sports:
Some water sports such as swimming, water aerobics and water walking are safe and fun sports.
Swimming works almost all muscles in the body without the risk of overheating. Water aerobics is great for cardiovascular fitness. These water sports are safe as there is no risk of falling or losing balance and the water supports body weight so the risk of muscle strain is low.
Exercises To Avoid During Pregnancy
- Exercises lying on your back after the first trimester of pregnancy should be avoided to reduce the risk of affecting blood flow to the foetus.
- Exercises which involve lying on the stomach.
- Standing still for long periods of time is not recommended.
- Any exercise or environment that raises your body temperature more than 1.5 degrees F should be avoided, since it causes blood to be shunted away from your uterus and to your skin as your body attempts to cool off.
- Holding your breath is never recommended during pregnancy. Both you and your baby need a constant flow of oxygen.
