Exercise is a great way to deal with the common health symptoms of pregnancy like bloating, swollen ankles, body aches and pains. Regular exercising will regulate your mood, boost your energy and will help in faster postpartum recovery. It also offers a plethora of benefits for the baby. Your baby will have a lower BMI, healthier heart and better brain health. It is a traditional notion that during pregnancy you have to stop all types of movements and exercises. On the contrary the right combination of yoga and exercises can be done to keep yourself fit and active during pregnancy period.
If exercise levels during the pre-pregnancy period were low, then a regular walking regime is the easiest way to get started. It gives the benefits of a cardiovascular workout without affecting your knees and ankles.
You can have a quick stroll around your locality at any time and during any phase of your pregnancy. You don’t need any special tools and precautions to get started with it. Mild walking, without creating any pressure on the baby bump can be helpful and you can also form a small group of friends with whom you can start walking everyday.
Swimming, aqua aerobics and walking in water are some of the best pregnancy workouts. You will feel more agile and flexible while swimming. It helps reduce sciatic pain, swollen ankles and nausea. It also loosens your ligaments, muscles and joints. Most of all, it releases good hormone and you do not suffer from mood swings of the most terrible kind.
You should never dive right into the water as it will harm your baby. You need to slide or step slowly into the water. Choose a stroke that doesn’t strain your body parts and use a kickboard to strengthen your muscles.
- Indoor Cycling
Indoor cycling minimises the stress on your knee and ankle. You don’t have the risk of falling, and you can pedal at your comfortable pace. You can adjust the cycle’s handlebars to sit more comfortably without causing any pressure or pain on your lower back.
You should not lean too much forward while spinning as it will harm your baby, and on the other hand, you can opt for an effective cushioning on your lower back as you position yourself on the cycle seat.
- Prenatal Yoga
Yoga classes can help pregnant women to enhance their flexibility, reduce pain, keep bone joints limber and lowers stress. It also strengthens the muscles, stimulates better blood circulation, stabilises blood pressure, focuses on deep breathing and provides relaxation. It also keeps you calm during your labour pain and delivery process.
You should not indulge in overstretching your muscles as it will cause serious injuries. Also, avoid lying on your back as it will put stress on your veins and result in a decreased blood circulation in your heart.
- Tai Chi
It is an ancient meditation form that strengthens your bodies without the slightest risk of injury. You can do Tai Chi exercises that are safe during pregnancy. You need to be cautious while indulging in activities that involve balance. It releases positive energy, calms your body and mind and assures full peace and mental goodness when you start practicing it.
If you are an experienced runner, you can continue doing so during your pregnancy. Ask your instructor to determine a safe level of running that will not harm your health. Don’t try to overdo it as your knees and ankles are weaker during pregnancy and more prone to severe injuries.
Low impact dance workouts and light aerobics effectively boost your heart rate and improve your mood. It enhances your endorphins flow and lowers stress. You can hire a personal exercise and fitness expert for this, as the right expert can guide you about the best moves.
Opt for Zumba and water aerobics as they are the safest option during pregnancy. They strengthen your lungs, exert limited pressure on your joints and maintain your muscle tone or balance. Qualified instructions offer custom aerobic classes for pregnant women.
- Special Exercises
Some exercises prepare your body for labour pain and delivery.
- Squats: Regular squats help to open and relax your pelvis during labour. It strengthens your lower body muscles including glutes, pelvic floor, hamstrings and quads. When your lower back muscles are strong, it will ease your labour pain.
- Pelvic Tilts: You can continue doing these exercises throughout your entire pregnancy unless you suffer from pelvic floor symptoms. These exercises are great to reduce your back pain. In fact, small doses of daily housework can also enhance the lifestyle quotient and allow you to elevate your mind and body during pregnancy.
- Kegel Exercises, Stair Climbers And Elliptical
You can incorporate kegel exercises in your workout routine to tone your pelvic floor muscles. Strong pelvic floor muscles are essential to enhance your strength to push your baby out during delivery, and it also lowers the risk of post-pregnancy urine leakage.
Pregnancy lowers your stamina, body resistance and muscle strength. It is essential to be extra cautious while engaging in such activities to avoid injuries and stumbles.
- Strengthening Exercises
Flexible and strong muscles will protect your joints and ease your delivery experience. Build and maintain your muscles and limbs with strengthening workouts.
- Weight Lifting: You can lift light weights with small and multiple repetitions to enhance your muscle tone. Ask your instructor to make comfortable modifications to your workout routine.
- Barre: It integrated ballet-inspired moves, pilates exercises and yoga. It strengthens your core and more body muscles without any impactful or strenuous activities. They also include low-impact balance exercises as pregnancy hampers your posture and balance.
- Pilates: These exercises are tailor-made for pregnant women to improve your muscle tone, lengthen your muscle, strengthen your core, enhance your posture and reduce backaches.
Conclusion Follow precautions while working out during your pregnancy period. Start slowly and engage in custom exercises to meet your needs and requirements. It is always a wise decision to consult with your doctor and then with your fitness expert when you go for any type of exercise during pregnancy. Lower your intensity level and discuss details with your instructor before starting.