Physical and mental demands of the body need to be coped up with to have an enjoyable nine months. Besides being essential for your health, exercises should be such where one doesn’t feel it as a task of daily routine. It should be a relaxing and enjoyable experience to keep your mind and body fresh. Safe Pregnancy Exercises Exercises help the body prepare for the rigors of labor and childbirth. It aids in keeping away the complications like gestational diabetes and also brings better sleep at night. After a green signal from the doctor and with the vigilance and care of a trained instructor, here are joint exercises that can be done during pregnancy. Low Impact Aerobics Aerobics for expectant mothers are little impact – meaning no leaps and high kicks and also ensuring that one foot is always on the floor to minimize pressure on the joints. Aerobics are good for strengthening the bones, keeping the muscles toned, and strengthens the heart and lungs. Low impact aerobics can be done throughout the pregnancy gradually decreasing by the end. Dancing to the tunes of your favorite band or artist, rejuvenates your mind and is an excellent exercise to loosen up yourself.
However, care should be taken that you do not leap, jump, take twirls, or change directions suddenly. Do not get carried away. Stick to the floor while dancing, and it is an easy mantra to remain fit. Swimming The buoyant forces in the pool make the bump weight feel lighter. Swimming is an excellent cardiovascular exercise for pregnant women. It also strengthens the arms and legs and helps reduce the swelling on feet that commonly occurs during pregnancy. Standing in the pool and exercising, makes it an enjoyable activity as the body feels lighter. Also, Read 5 Pregnancy Exercises Every Woman Should Do Benefits of Exercise During Pregnancy Top Recommended Exercises For Pregnancy Yoga and Stretches Stretching keeps the muscles supple. Yoga is good to maintain flexibility and keep the muscles toned. Prenatal yoga sessions are kinder on the joints and also help in gently opening and relaxing your body to the changing physical and hormonal needs of your body. Yoga can also be accompanied with Pranayam and meditation for emotional stability. Brisk Walking It is a most common form of exercise and a good one for the non-exercisers, to begin with.
You can continue the walks during early pregnancy and later during the second and third-trimester care should be taken of the posture to avoid straining the back. Keep yourself hydrated during the steps to prevent cramps and loss of energy. Pelvic floor exercises for additional benefits can also accompany walking. Weight Training Lightweight training exercises are functional to keep the muscles active and toned. Slow, controlled movements during the first trimester can be beneficial to the routine tasks. Although care should be taken in the second n third trimester, forward bends or leans for an extended period should be avoided, and lifting heavy weights while standing should be done away with. Proper exercises also help keep muscles supple and aids in bringing the body back in shape easily and quickly post-delivery.
Exercises during pregnancy:-
- Pregnancy ball exercises.
- Pelvic exercises for pregnancy.
- Core exercises for pregnancy.
- Abs exercises for pregnancy.
Exercises avoid during pregnancy:-
- Sports that carry a higher risk of falling or abdominal injury.
- Sports that involve altitude change.
- Hot yoga or exercise in super hot weather.
- Excessive or bouncy stretching.