Exercises to Keep You Fit & Healthy During Pregnancy
Preparing your body for a healthy hassle-free delivery is an important part of pregnancy. Regular exercise improves health, fights weight gain, combats fatigue, boosts mood and makes delivery easier. Exercise for pregnant women is not a hard-core workout. The right kind of exercise for the right stage of pregnancy therefore is very important.
This list therefore has been designed to cater to all stages of pregnancy and progresses from the early stage to the advanced one –
Brisk Walk
Walking is the simplest and beneficial exercise if you are in your early stage of pregnancy. Short brisk walks everyday ideally on a levelled ground is recommended. A free-style exercise, walking improves cardio without stressing out your knees and ankles.
Precaution: It is recommended that someone accompanies you on your walks. During pregnancy there is a shift in the body’s centre of gravity which can lead to a sudden fatigue, giddiness, loss of balance.
Aqua Aerobics
Striding in water is a great exercise for expecting mothers, researchers say. The buoyancy in water offers relief from feeling overweight and tired. Slow stroke improves cardio, strengthens muscles and increases stamina.
Precaution: Stay away from chlorinated water. Don’t go too deep into the pool. Do not dive and jump.
Low Impact Aerobics
Light squats using a chair, slow dancing, stretching, are good choices in low impact aerobics. Low impact aerobics are exercises where one foot is always placed on the ground for firmer balance and steadiness. These exercises strengthen pelvic muscles, limit body stress thereby improving overall endurance.
Precaution: Every stage of pregnancy has customised exercises – bending, lifting weight is an absolute no-no.
Static Cycling
Also known as spinning, it is one of the most recommended exercises for women in their first trimester. Working on your limbic muscles and toning them is the primary goal apart from building cardio and lung capacity.
Precaution: Take it slow and don’t speed up!
Yoga
Yoga has come to the spotlight for being effective and easy. There are yoga-sets specially designed for expecting women at all stages of pregnancy. Apart from toning the body and building muscle power, yoga concentrates on breathing which improves the blood flow and helps in relaxation. Yoga is a mood lifter and helps combat depression and anxiety which is a common issue with all expecting mothers. Mental wellness being an important part in yoga prepares pregnant woman to practice calmness and control. Practice meditation and pranayama, they will help you relax.
Precaution: During the early trimester do not do poses that require you to lie flat on your belly or on the back and remember not to overstretch.
Squatting & Pelvic tilts
For the final stage of pregnancy these exercises prepare the body for labor. Squatting & tilt improves abdominal strength, eases back pain, reduces stress, increases the chance of natural birth by preparing the body muscles for labor.
Precaution: It is always better to have someone watch over.
While exercising is recommended for a smoother pregnancy and delivery, you must always consult your gynaecologist before doing any exercise. Pregnancy is a critical state for both the mother and the child. Exercise helps both. It ensures quick post-delivery recovery, negates weight gain and helps you find a beautiful parenthood. Be responsible towards your child and yourself. Being a mother is supposed to be fun. Don’t let the stress and fatigue of pregnancy rob you of the enjoyment and fun.
