Some women are afraid to exercise during pregnancy for fear of hurting their unborn child. But did you know that exercising during pregnancy is beneficial for the mother? Not only does it prepare the body for an easy labor and delivery, it also helps to manage weight gain, gets your heart pumping and keeps you feeling rejuvenated. Joining a prenatal exercise class also promotes support and friendship with women who understand what you are going through.
Credit: BabyCentre
If you have not been exercising before pregnancy but wish to start now and are wondering how to begin. Well, here are some exercises that are safe for expectant mothers. It is still advisable that you consult your doctor before starting any exercise regimen. Exercising is not recommended if you are experiencing a high risk pregnancy.
Yoga
Yoga not only keeps you flexible by stretching your joints but it also contributes to muscle toning. It is not only good for the body but also the mind through breathing techniques that relaxes the body and calms the mind. There are prenatal yoga classes available and most of them focus on spinal alignment and toning of the birthing muscles to promote a smooth delivery. Alternatively, you could search for prenatal yoga videos on YouTube and practice in the comforts of your own home.
Swimming
One of the most popular exercises among pregnant ladies would be swimming. Most doctors recommend swimming because it is the safest exercise for expectant mothers. The benefits of swimming are plenty. It helps to build up muscle tone, improves your circulation and strengthens the joints. The water also helps support your extra weight, making one feel weightless despite the baby bump. Swimming also corrects the fetus’s position, thus making delivery smoother. It also relieves backaches from all that extra weight you have been carrying around. Other than swimming, you could also try aqua-jogging or aqua aerobics.
Walking
Another popular cardiovascular exercise for expectant women would be walking. It is easy because you can do it anywhere and it is perfectly safe throughout your nine months of pregnancy. Just make sure that you have a pair of supportive sports shoes. Walking is known to promote a smooth delivery and it also helps adjust the spine. You could also try jogging if you are up for it. Jogging is safe and like all other exercises, you just need to listen to your body and pace yourself accordingly. Taking frequent water breaks is essential, as you do not wish to dehydrate yourself. Wear comfortable clothing and stop if you suddenly feel faint or unwell.
Low Impact Aerobics
Aerobics strengthens your hearts and lungs, tones muscles and eases pregnancy body aches while giving your body a good workout. It is safe during pregnancy if you do low impact exercises. This means no kicking or jumping around. You could join a specially setup prenatal aerobics class or if you are currently in one already, just notify the instructor so that he/she could modify the exercises accordingly.