Research shows staying active during pregnancy boosts mood, improves sleep and eases the several pregnancy discomforts. It also prepares the body for childbirth by strengthening muscles and building endurance, while equally making it much easier to get back in shape after delivery.
The ideal workout gets your heart pumping, keeps you limber, manages weight gain and prepares your muscles without causing undue physical stress for you and baby.
Find a few of such exercises you should do for a healthier you and baby below.
1. Yoga. This can help maintain muscle tone and keep you flexible with little, if any, impact on your joints. A yoga regimen combined with walking and swimming several times a week gives your heart a good workout, improving oxygen supply your baby.
2. Walking. It keeps you fit without jarring your knees and ankles. It’s also easy to do almost anywhere, doesn’t require any equipment beyond a good pair of supportive shoes, and is safe throughout the nine months of pregnancy. Aim to walk for 20-30 minutes in your neighbourhood in the morning or evenings.
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3. Swimming. This has been hailed by healthcare providers and fitness experts as the best and safest exercise for pregnant women. It is ideal because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits and enables expectant mums carry themselves better despite the extra pounds of baby weight.
READ ALSO: Guidelines For Pregnancy Exercise
4. Stretching. This is a wonderful way to keep your body limber, relaxed and prevent muscle strain. Add stretching to your cardiovascular exercises to get a more wholesome workout.
5. Low-impact aerobics. Enrol for an aerobic class for pregnant women. The good thing is the classes have a consistent time slot and you’ll constantly get to enjoy the company of other mums-to-be. This will help you get some extra dose of inspiration to keep at the exercises.
READ ALSO: EXERCISE DURING PREGNANCY: 13 Tips To Keep You And Baby Safe
6. Dancing. Move your body, have fun, get your heart pumping and sweat out toxins by dancing to some of your favourite tunes in the comfort of your home. Be sure to avoid leaps, jumps or twirls while at it.
7. Weight training. If this was already part of your exercise routine before pregnancy, it is likely safe to continue but this depends on factors including whether your pregnancy is high risk or not. So, ask your doctor to be sure.
Generally, pregnant women who are already accustomed to weight training should reduce the amount of weight they lift. You can do more repetitions to ensure you’re still getting a good workout. Ask your doctor about any precautions you may need to take. Usually, with slow and controlled movements, weight training is a great way to tone and strengthen your strained muscles.
Make sure to take enough fluids to stay properly hydrated and go at your pace; don’t overexert yourself. Catch as much breath as possible while at it and stop immediately if you feel tired.
Tags: Exercise, fitness, Pregnancy
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Thanks for sharing
Very well noted. Thanks for sharing MIM.
Tnkx for sharing
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