Many women greet the idea of exercising during pregnancy with caution and negativity, but this shouldn’t be the case. There are many well researched reasons why exercise during pregnancy is a good idea. Take a look at our previous post on the dos and don’ts of pregnancy exercise, and make sure you consult your doctor about your fitness regime during pregnancy. Some of the benefits are:
- It helps limit weight gain to normal levels in pregnancy
- Improves your mood and gives you energy
- Helps you to sleep better
- It makes it easy for you to get back into shape after your baby is born
Having understood the important benefits of exercise in pregnancy, the next step is to look at what types of exercises should you do.
Walking
With brisk walking you can stay fit without putting too much pressure on your knees and your ankles. It also gives your heart a very good workout. It is safe all through your pregnancy and can also be built into your daily routines. Target at least 30 minutes of walking each day. That’s 150 minutes of walking if you choose to do it for 5 days. Some good ways to build walking into your routines is to walk to the shops instead of driving, get on a bus if the distance is too far and get off half way or simply walk around the park for 30 minutes during your lunch breaks from work.
Running
Running is about the fastest and most efficient ways to work your body and your heart. You can also vary the distance to match the time and energy you can invest. If running is new to you, however, don’t start now that you are pregnant. Stick to other simpler forms of exercise.
Swimming
Swimming is another ideal, safe form of exercise in pregnancy. It exercises your arms and legs, and your whole body in fact, and also works your heart and lungs. As your bump gets bigger, you will feel even more weightless and relief in the water. If you want to do this as part of group, get a message out on Facebook. Personal training, Steve, of thefitnessmosaic.com explains “there comes a time during pregnancy that you have to slow down if you are a regular gym goer. Swimming is beneficial, as it eases back pain and swelling, common with late pregnancy, and provides you with a relieving form of exercise that you can do throughout your term.”
Yoga
Yoga can be highly beneficial in pregnancy, as it helps you maintain your muscle tone, flexibility and also improves your posture. It is kinder to your joints than other more strenuous forms of exercise. However, you need to combine it with walking or other aerobic activities thttps://www.health-care-clinic.org/blog/wp-admin/post-new.phpo give your heart a workout.
Pilates
Pilates generally strengthens your tummy and pelvic floor muscles. Your trainer will tell you what you need to know about posture and how you should hold your body. You will be trained on a variety of positions and movements that will strengthen your core muscles. Over time you will be able to learn how to time your breathing with the exercise and how you can relax; great training for child birth.
Weight Training
If weight training is already a part of your exercise routine, you don’t have to put it all aside now. All you need to do is to use light weights and be careful.
Remember, you cannot go full throttle on your exercise during this period. Talk to your doctor to find out what you can do and what you should avoid. As your pregnancy progresses you will naturally find it more difficult to do certain exercises. Avoid going against the natural bodily protective mechanisms that emerge as you get heavier! Above all be sensible!