5 best exercises during pregnancy

Brisk walking

If your pre-pregnancy exercise levels were very low, a quick stroll around the neighborhood is a great way to start. You will get a cardiovascular workout without too much impact on your knees and ankles, and you can do it almost anywhere and at any time throughout the entire 9 months.

Swimming

Swimming is an ideal exercise during pregnancy as it poses little risk of injury, and no risk of falling on your abdomen and injuring your baby. Exercising in water gives you a better range of motion without putting pressure on your joints. Even in your ninth month, you can swim, walk, do aerobics or dance in the water. Water aerobics is great cardio. Have fun!

Stationary bike

Cycling on a stationary bike is generally safe even if you are just starting an exercise program. Cycling helps to get your heart rate up without putting too much stress on your joints. As your belly grows, you can raise the handlebars for greater comfort.

Yoga

Prenatal yoga classes keep your joints limber and help you maintain flexibility. Yoga strengthens your muscle system, stimulates blood circulation, and helps you relax, which may have benefits for managing blood pressure during pregnancy. You can also use techniques learnt in yoga class to help you stay calm and in control during the labor process.

Low-impact aerobics

What is the difference between high and low impact aerobics? Overall, aerobic exercise strengthens your heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, leaps, or fast running. You keep one foot on the ground at all times, so you limit the amount of stress on your joints and maintain balance.

Consider joining an aerobics class geared for pregnant women. This way you can enjoy the company of other pregnant women while exercising under the supervision of an instructor who is trained to modify exercises for pregnant clients.

Stop exercising and consult your health care provider if you:

 Feel pain

 Notice an absence of fetal movement

 Feel faint, dizzy, nauseous, or light-headed

 Feel cold or clammy

Regular exercise will keep you and your baby healthy and can make for an easier pregnancy and labor, and a timely recovery after delivery.

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