Best Exercise For a woman while getting pregnant

Pregnant Lady on doing walking exercise

There are many benefits to exercising during pregnancy and it helps to prepare your body for the enormous physical effort of labor and childbirth. Find out here which exercises are the safest and most effective during pregnancy.

Exercise during pregnancy prepares you for the labor and labor of labor. It gives you relief from the aches and pains of pregnancy and helps the body regain its shape after birth.

However, not all exercises are safe during pregnancy. Know here which exercises are considered good for pregnant women and also always exercise according to the capacity of your body. Start slow and take a rest in between whenever you feel the need.

 

Here are some beneficial exercises that pregnant women can do in their homes. These are:

  • Walking
  • Pelvic Floor Exercise
  • Swimming
  • Yoga
  • Pilates Exercise
  • Aerobic
  • Weight Lifting
  • Dancing


Walking

Walking is the ideal exercise in pregnancy. It exercises your heart and doesn't hurt your joints. Walking is also recommended during labor to speed up delivery.

Taking a walk is free, it gives you the opportunity to get out in the fresh air and even on busy days you can easily do it by taking a walk in the park in the morning or evening or anytime.

If your husband also goes for a walk with you, this can be a good time for the two of you to talk and spend time together before the baby is born.

 

Pelvic Floor Exercise

Doing pelvic floor exercises regularly will help you avoid leakage of urine during pregnancy and after your baby is born. It also helps in recovery after delivery.

Pelvic floor exercises are easy to learn and can be done at home or even while doing some other work throughout the day. You do not need to get into any special position or use any equipment for these exercises.

Try doing pelvic area stretches eight to 12 times three times a day. If you have problems with urine leakage, you can do this exercise more often.

 

Swimming

Swimming is a good exercise for your arms and legs, and it also works your heart and lungs. The water supports the weight of your growing belly, which makes you feel lighter while swimming.

Swimming can help relieve back pain and swollen legs.

Choose a swimming pool for swimming, where special attention is paid to cleanliness, as infection can easily occur during pregnancy. Although swimming is considered safe, hot tubs or Jacuzzis are not recommended.

 

Yoga

Yoga in pregnancy can help maintain muscle tone and flexibility. It also improves your posture or posture. Yoga does not put as much stress on your joints as compared to vigorous exercises.

If you have never done yoga exercises before, you can still start in pregnancy. You can also learn yoga breathing exercises, which can help you stay comfortable during labor.

 

Pilates exercise

 

Pilates exercises strengthen your abdominal, back, and pelvic floor muscles and do not put pressure on your joints.

By attending Pilates classes specifically for pregnant women, you will be able to work out exactly the muscles that are most stressed during pregnancy and childbirth. As your pregnancy progresses, your trainer will also help you make changes to the way you exercise.

 

Aerobic

If you have experience in running, jogging is a fast and effective way to work out your heart and body and can be continued throughout pregnancy.

Just keep in mind that you listen to your body's signals and reduce the duration of running whenever energy starts running low. For jogging, choose a flat path where you can maintain balance. It is very easy to fall and sprain during pregnancy.

If you are not experienced in running, it is not advisable to start it in pregnancy. This can put pressure on your knees and pelvic floor. It is better that you choose other light exercises such as walking or swimming etc.

 

Weight Lifting

 

If lifting weights is already a part of your exercise routine, there is no reason to discontinue it. However, you should not lift heavy weights now, as being pregnant now can easily affect your joints and increase your chances of spraining.

Lifting light weights is a great way to tone and strengthen your muscles, provided you do it carefully. Do not exhaust yourself too much during exercise, then do not allow the body temperature to rise.

Weight lifting is one exercise that you will probably need to stop doing towards the end of your pregnancy.

Your enlarged belly can be a hindrance to some equipment, so you may have to opt for free weights.

You may accidentally drop weight on your stomach at this stage, so you need to be extra careful when lifting or changing weights.

You are also more likely to become unbalanced and fall. Also, it will be difficult to pick up any equipment and bring it near your body, as your enlarged belly can block it. If you lift weights with your arms slightly outstretched, it puts a lot of stress on your back.

 

Dancing

Dance brings flexibility to your body and makes muscles strong. Also, your heart and lungs have to work harder.

If you are used to dancing, ask your doctor which dance style is safe during pregnancy and then you can continue with your regular classes.

If you're not used to dancing, choose a light dance form that doesn't involve jumping and doesn't put too much stress on your body.

Although dancing is considered safe in pregnancy, it can be a form of exercise that can be difficult to do with a growing belly.

Do not do any type of dance that involves jumping, jumping, and sudden and rapid changes in direction, such as turning or turning. Doing so can cause you to fall unbalanced.

Always dance in the same direction. Leaning backward, forcefully flexing the pelvic area, and forcefully moving the hips are prone to strain the joints of the back and pelvic region. These joints are already relaxed in pregnancy to make room for the birth of the baby.

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