5 best exercises for pregnant women

5 best exercises for pregnant women

Exercising during pregnancy has many benefits. It elevates your mood, improves sleep quality, and helps in reducing aches and pains. It also helps prepare you for delivery by strengthening your muscles, endurance building, thereby making it much easier for you to get back into shape after delivery.

Regular antenatal exercises can help lower the risk of developing preeclampsia and gestational diabetes. Even if you have been diagnosed with gestational diabetes regular exercises can help you manage the condition.

Safe Antenatal Exercises

Consult your doctor before you start with any exercise program. Also, don't overdo it and stop if you hurt or feel uncomfortable.

The listed activities are usually deemed safe for most pregnant women.

  • Brisk walking during pregnancy

If you weren’t very fit before pregnancy, a good start can be to include a brisk stroll around your neighborhood . This is a good way to include some cardiovascular workout, without too much stress to your knees and ankles. The main advantage is that it can be done anywhere without any equipment and throughout the entire pregnancy.

  • Swimming during pregnancy

Swimming is the ideal exercise during pregnancy. It carries very little risk of injury, no risk of falling on your abdomen or of injuring your baby. In water, you have a better range of motion and it applies no pressure on your joints. Even into your ninth month, if you have no other pregnancy complications, you are fully ok to swim, walk, do water aerobics or dance in the water.

  • Stationary exercise bike

No traffic concerns, no risk of falling, the stationary bike is an ideal tool for pregnancy exercise even if you’re a beginner. Cycling can get your heart rate up without stressing your joints.

  • Yoga during pregnancy

Most pregnant women opt for prenatal yoga. With good reason. Prenatal yoga can help keep your joints limber and help you maintain flexibility. Yoga can strengthen your muscles and your core, it stimulates blood circulation, and helps you relax. You can also use techniques learnt in yoga class to help you stay calm and in control during the labor process.

  • Low-impact aerobics

Aerobic exercise help strengthen your heart and lungs and maintain muscle tone. Low-impact aerobics do not have any jumping, kicking, leaps, or fast running. You have one foot on the ground always and so stress is low.

Pregnancy aerobics is a great class for having a well structured class where you’re sure someone is monitoring your moves. Plus you’ll get to meet other women who are probably going through what you are and no situation is too lame to make new friends.

Things about to keep in mind about antenatal exercising

You must stop all exercises and contact your doctor immediately if you experience any of the following:

  • Pain
  • Notice an absence of fetal movement
  • Feel faint, dizzy, nauseous, or lightheaded
  • Feel cold or clammy

Bear in mind that regular exercise will keep your baby and you healthy and can help make your pregnancy and labor easier, and a timely recovery after delivery.