Fitness and pregnancy should go hand in hand. If you are pregnant you may be wondering if it is safe to exercise or continue exercising during this period. Rest assured it is safe and advisable to exercise during pregnancy. Safe pregnancy exercises include walking, swimming, cycling, and yoga and so on. Before we continue to talk about the various safe exercises during pregnancy, let us take a look at fitness during pregnancy and the reason why it is considered important. Remember that exercising during pregnancy is one of the best things you can do for yourself and your baby. Your body will undergo many changes while pregnant and exercising is one way of helping the body to cope with these changes. Doctors now recommend that women exercise when pregnant as it benefits them in a number of ways.
Research has shown that women who do safe exercises during pregnancy have a shorter labor and delivery period than women who do not. Studies have also shown that babies that are born to women who practice safe exercises during pregnancy have stronger heart rates. These babies also have a lesser chance of becoming overweight themselves. Regular practice of safe exercises during pregnancy also helps the muscles to be stretched and lengthened. This helps the body to prepare for the pain of pregnancy and also for childbirth. Safe pregnancy exercises can help to improve your posture and alleviate some of the common discomforts of pregnancy such as fatigue and backache. These exercises also help to strengthen the muscles of the thigh, buttocks and back which are under a great deal of stress due to the growing size of the uterus. The practice of safe exercises during pregnancy also improves the supply of blood to the growing fetus.
Pregnancy Fitness PlanKeep these points in mind while formulating your pregnancy fitness plan. Firstly, and most importantly, check with your doctor before starting any exercise routine. Do not attempt to try any new or strenuous exercise if you have not been exercising before your pregnancy. Walking is a good exercise to initiate when you are pregnant. Exercises should be practiced for about 30 minutes daily or on most days. It is generally not advised to practice any form of exercise if you have a pregnancy related condition such as a low placenta, bleeding, a weak cervix, a history of early labor or previous premature births, threatened or recurrent miscarriage. Begin by warming up and stretching for at least five minutes. Ensure you include at least 15 minutes of cardiovascular exercises, followed by aerobic exercises and end with slower stretching exercises.
Exercises to do while pregnant are indoor stationery cycling, swimming, low impact aerobics (these should be practiced under the guidance of a certified trainer), step or elliptical machines and brisk walking. These are considered the best exercises for pregnant women as they benefit the entire body and carry little risk of injury. These safe exercises during pregnancy can also be continued right till childbirth. Pregnant women can also exercise on a fitness ball as this type of exercise helps to tone up the abdominal muscles. Deep breathing exercises should be practiced by sitting on the exercise ball. The different forms of yoga help pregnant women as well. Yoga exercises will result in good physical and mental health which is also important during pregnancy. Pilates for pregnant women is also recommended as these exercises help the body to become strong and flexible, which once again helps the body to cope with the changes it is going through.
It is advisable to stop exercising during pregnancy if you feel discomfort at any time. Do not overexert yourself during this period.
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