Well, continuing a regular exercise routine can help you to stay healthy and feel fresh. Regular exercise can result in decreasing some common discomforts like backaches and fatigue. There is evidence that exercises prevent gestational diabetes and build more stamina needed for labor and delivery. Here are some effective exercises for pregnancy which every pregnant woman should perform to stay well;
Walking is one of the most common exercises that need to be done during pregnancy. It is save for every pregnant woman. It has low chances of falls and is easy to control exertion levels. Brisk walking is low impact for joints and muscles however still provides a complete body exercising and improve cardiovascular fitness.
Lifting weights is a great way to prepare your body for all the heavy lifting you will be doing once your baby is here. Plus, it helps counteract the risk of injury during pregnancy by strengthening the muscles surrounding your joints. Reduce the amount of weight you are used by lifting and do more repetitions to get a good workout.
Low impact aerobics classes
Low impact aerobics doesn’t put you so much train like that of high impact aerobics to do. In low impact aerobics you have one foot on the ground or equipment. Such as riding a stationary bike and using an elliptical machine where is in high impact aerobics both feet leave the ground at the same time such as jumping hacks and jumping rope. Consult your trainer will help you to modify your workout.
Water sports like swimming, water aerobics, and water working are safe and also fun sports. Swimming works almost all muscles in the body without the risk of overeating. Water aerobics is for cardiovascular fitness whereas water sports are also safe as there is no risk of falling or losing balance. It is effective for women suffering from back pain and leg swelling during pregnancy. It will help you to heal them.
It can be a great exercise, as it lets you pedal at your own pace without the risk of falling on putting pressure on your ankle and knee joints. It’s a good cardiovascular workout which will result in improving leg muscle strength.
It is safe in moderation for women that were running frequently before they become pregnant as it is not necessary that woman never run before taking up running during their pregnancy.
Yoga is another ideal workout for moms to be. It encourages relaxation, flexibility, focus and deep breathing. All great preparation for the marathon of birth. Look for a class specifically tailored to pregnant women or ask your regular yoga instructor to modify the poses so they were save for you.
Pilates exercises strengthen your core tummy and pelvic floor muscles. Your teacher will guide you on your posture making you aware of how you hold your body. She will take you through a series of positions and movements that will strengthen your core muscles. You will learn how to time with breathing exercises and how to relax. Some Pilates exercises might not be suitable for pregnancy. So make sure you tell the instructor you are pregnant so she can show you alternatives.
Above all are the effective exercises for pregnancy, we hope you like it. Keep practicing these exercises during pregnancy. Don’t forget to share it with your friends and family.