6 Safe Exercises For The Pregnant Women

Now don’t think pregnancy is a reason for you to give up exercising. If anything, your body needs it now than ever.

Researchers have discovered that exercises boosts your mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby’s born. Yes, you will bounce back quicker and more easily.

The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby.

The watchword is safety first. If doesn’t feel right to you, then don’t do it.

We recommend the following;

1.Yoga can help maintain muscle tone and keep you flexible with little if any impact on your joints. But you may have to augment a yoga regimen with walking or swimming several times a week to give your heart a workout.

READ ALSO: 10 Folate-rich Foods You Should Eat For A Healthy Pregnancy

2. Walking 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 all nine months of pregnancy.

3. Swimming. Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits, and allows expectant women to feel weightless despite the extra pounds of pregnancy.

4. Stretching is wonderful for keeping your body limber and relaxed and preventing muscle strain. Add stretching to your cardiovascular exercises to get a complete workout.

READ ALSO:12 Simple Ways Boost Your Energy During Pregnancy

5. Low-Impact Aerobics: One good thing about an aerobics class is that it’s a consistent time slot when you know you’ll get some exercise. And if you take a class for pregnant women, you’ll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby.

6. Dancing: You can get your heart pumping by dancing to your favourite tunes in the comfort of your own living room, with a DVD, or at a dance class, but steer clear of routines that call for leaps, jumps, or twirls.

Things to Remember

• Take enough fluid during and after the exercise.
• Catch as much breath as possible. If you hold your breath for more than a few seconds, you are doing too much and your baby loses precious oxygen.
• Avoid jerky or high impact sports if you normally don’t do them.

 

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