When a woman is pregnant then the whole family starts giving advice differently, and one of the most common advice among them is to avoid exercising as it may affect the health of the mother and the baby. It may not be intentional, but it is not the best advice possible.
Pregnancy might seem like the perfect time to sit back and relax. You likely feel more tired than usual, and your back might ache from carrying extra weight but no you should try doing exercises as moderate exercise during pregnancy may give a newborn a healthier start.
Exercising during your pregnancy is safe and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.
Exercises to Try
There are numerous potential health benefits for women who exercise during pregnancy, including better weight control, improved mood, and maintenance of fitness levels.
This is one of the best & the safest exercise. Exercising in water supports your bump and won’t strain your back. It’s a great way to get your heart rate up without putting extra stress on your joints and ligaments. It also has immense cardiovascular benefits & it also helps in reducing the swelling and inflammation.
->Walking & Running
Walking is one of the safest exercises during any trimester as long as you don’t overexert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
If you were a runner or jogger before you got pregnant, it’s safe and healthy to continue during your pregnancy as long as you feel okay. Your baby will not be harmed by the impact or the movement.
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Strength training exercises make your muscles stronger. They include swimming, working with weights, walking uphill and digging the garden. In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may be limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
Cycling is a great low-impact aerobic exercise. However, as your bump grows, your balance will change, which could mean you are more likely to fall off.
If you’re used to cycling, you should be safe to carry on, but if you begin to feel less stable than usual it may be best to stay off your bike or switch to a stationary bike until after your baby is born. Cycling on a stationary bike also called spinning, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints.
Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to healthy blood pressure during pregnancy.
The techniques learned in a yoga class can also help you to stay calm and in control during labor.
It is best to consult with a specialist who can give you a step by step guide as to the exercises you can do and the precautions that you need to take while performing them. You can also consult with gynecologist Dr. Vandana Hegde, she is one of the best gynecologist doctors and can help you during your pregnancy times.