6 Types of Exercise you Better do in Pregnancy

Exercise in Pregnancy

The best form of exercise during pregnancy is one that fulfills these conditions:

Keeps you fit.

Helps you manage weight.

Gets your heart pumping.

Prepares your body’s muscles to bear labor and childbirth.

Does not cause any sort of stress on you or your baby.

Avoid forms of exercise in which you may be at the risk of falling down hard or losing balance. Examples of these types of exercises are skiing, football, tennis, gymnastics, and horse-riding.

Before undertaking any type of exercise during pregnancy, make sure that you consult your obstetrician/gynecologist and only do the type of exercise that is suitable for your condition.

All exercise routines need to be altered as your pregnancy progresses. Stress full exercise is not prescribed at the beginning of the pregnancy because your body is still adapting to change and you need more rest.

Here are some of the best forms of exercise for pregnant women:

Walking, Jogging or Running

Walking provides you an excellent cardio workout without putting you at any kind of risk. It is also completely safe through your entire pregnancy. You can incorporate it into your daily routine. Even if you are unable to get any other form of exercise, you can always go for a walk.

Jogging and running are the most efficient ways to get a good workout to get your heart pumping. However, if you were not a jogger or runner before you got pregnant, it is not the right time to start it now. Go for a walk instead.

Swimming exercise in pregnancy

Swimming and walking are the safest forms of exercise during pregnancy. Swimming lets you exercise your muscles and gets your heart pumping. It is safe to carry out swimming throughout your pregnancy.

Aquanatal classes have also become very popular lately. You may want to consider joining one of those if you don’t like to swim alone. Exercise routines in aqua natal classes are good for the joints and can also help ease the swelling from your feet and legs.

Pilates

This form of exercise helps you strengthen your pelvic floor muscles and tummy. Pilates classes for pregnant women include exercise routines that are safe for your condition.

Your instructor will guide you through a series
of physical and breathing exercises that will
help you relax your mind and body. This will help you with breathing in labor at the time of childbirth. It is safe to carry out as long as you can in your pregnancy.

Yoga exercise in pregnancy

Women endure a lot of physical and emotional stress during pregnancy. Without attaining relief, your body may not be able to handle pregnancy, physically and especially emotionally.

Yoga is incredibly beneficial for pregnant women. As you know, you need to relax your body, calm your mind and breathe deeply during yoga poses. This can help reduce the physical strain on the body and can help significantly during labor.

If you take yoga classes on a regular basis, just remember to let your instructor know that you are pregnant. Also, ensure that they know which trimester you are in. That will give them an idea of what exercises are good for you.

If you are doing yoga for the first time, it is a good idea to join prenatal yoga classes. Additionally, contact your doctor and make sure yoga is safe for you.

Weight Training

If you are an active woman, you probably perform weight-training exercise during pregnancy at least 3-4 times a week. It helps improve your muscles and improves blood circulation. It also keeps the body toned.

Unfortunately, as a pregnant woman, there will be a few restrictions placed on your weight-training exercises. There will be cases where you cannot perform certain exercises.

There will also be times when you cannot lift the same weights you used to. For one, you cannot lift heavy weights as this could cause your child harm. Instead, try using half the weights you used to lift and increase the repetitions.

You cannot lie down and do bench presses anymore as it reduces the amount of blood going to your child; it is detrimental if done too often or for too long. If you still need to do your chest exercises, do them on an inclined bench. This significantly reduces the risk to you and your new baby.

One of the worst things you can do is bring your dumbbells close to your abdomen. Many exercises require that you bring the dumbbells close to your abdomen. In fact, there are many exercises in which that happens naturally. You need to avoid these exercises during pregnancy as they can harm you and your baby.

Although walking lunges are great for your legs and pelvic muscles, BUT it is dangerous during pregnancy. The last thing you want is damaged pelvic muscles during labor.

Before performing any weight training exercise, make sure you consult with your doctor first. They will be able to tell you what is right for you and what isn’t.

Cycling during pregnancy

At first, you may think that cycling is the last thing you would want to do when you are pregnant. The seat will feel uncomfortable, the bumps can hurt you and your child and then there is the danger of falling.

However, most of these dangers exist when you are driving a car as well.

If you are a frequent bike rider, there is absolutely no problem if you ride your bike every now and again. Just make sure that your seat is well padded and properly angled. Furthermore, ensure that you do not ride uphill, in groups or on the main road as this can increase the chances that you fall off your bike.

When pregnant, riding your bike can be one of the most relaxing things you can do. It helps strengthen your muscles, improves your breathing and helps relax the body. You also get a chance to enjoy the outdoors. The combined effects help to alleviateemotional stress.