A pregnant woman has double life to take care of. In such times, exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends pregnant women exercise at least 30 minutes a day, most days of the week.
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.
For safety purpose, before beginning a new workout routine, consult your doctor about the workout plan. Discuss freely any problems such as early contractions, vaginal bleeding, high blood pressure or premature rupture of membranes to limit your exercises.RELATED: RECOMMENDED PLANS FOR YOU
A combination of Aerobic exercises which works on your heart and lungs and muscle-strengthening exercise which helps improve your strength, flexibility and posture will give you dual benefits.
A few aerobic exercises are:
1. Walking: One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles.
2. Swimming: Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women.
4. Dancing: slow progressive steps with your favorite track without routines that call for leaps, jumps, or twirls.
A few muscle strengthening exercises are:
5. Yoga: Yoga can help maintain muscle tone and keep you flexible with little if any impact on your joints.
6. Stretching: Stretching is wonderful for keeping your body limber and relaxed and preventing muscle strain.
7. Pilates: exercises strengthen your tummy and pelvic floor muscles, a part of your body known as the stable core.
8. Weight training: with necessary precautions and good technique slow, controlled movements under guidance of trainer weight training is a great way to tone and strengthen your muscles.
9. Group exercises sessions: if you are not motivated to do exercise alone its better to join group exercise classes under guidance of women health physiotherapist .
10. Pelvic floor exercises: weak pelvic floor muscles may cause leak when you exercise, cough or sneeze (stress incontinence) . it can be prevent by this exercises.
Kegel Exercises – the effects of Kegel exercises can’t be seen from the outside. Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you’re doing them.
Although these are great ways to keep fit and healthy during such times, one must stop exercising if they face :
Increased shortness of breath
Uneven or rapid heartbeat
Uterine contractions that continue after rest
Fluid leaking or gushing from your vagina
Decreased fetal movement.
Also, during hot weather, avoid exercising outdoors between 10 am to 3 pm, or work out in an air-conditioned place. Live well, and make a new life live well within you as well.
Edited by : Aishwarya Vijaykumar