Best recommended exercises during pregnancy

Barkha August 16, 2012 287

It is essential to work out while pregnant and help yourself in staying fit and healthy. There are lots of exercises but very few of them are recommended during pregnancy, in order to lessen your chance of falling. Make sure you consult your doctor or a specialized trainer/instructor before starting off with any exercise. Consume plenty of fluids before, during and after your workouts to stay hydrated. Do not over stress yourself; continue with it as long as you feel up to it.

Read on to know the best exercises recommended during pregnancy:

Yoga:

It is one of the best ways to exercise and relax your muscles. Yoga exercises are not too laborious or loud and safe for pregnant women. There are special yoga classes available for pregnant woman, get yourself enrolled in one and don’t forget to make your instructor aware of your pregnancy. Some positions and stretches are not recommended during pregnancy like the ones which require you to lie on your back. Do not over do exercises, listen to your body and do as much it allows you to.

Swimming:

Hit the pool and lighten up your stressed bones and joints! Swimming is indeed one of the safest exercises recommended during pregnancy. Don’t feel awkward or withdrawn, just try it. It will enhance your heart rate and will also provide cardiovascular benefits. Well, you must do it under the guidance of special trainers and professionals to help you with useful suggestions and tips. What’s the best part? It will make you feel weightless in spite of the extra weight gained by you during pregnancy.

Walking:

Walking is another great way of exercising while you are pregnant, it ensures safety and leads to increase in heart rate. The best part is that this exercise does not require any equipment or preparation. It does not adversely affect your knees and ankles and can be included in your day to day schedule. A proper walk ensures fitness and regular movement of muscles. Head outdoors and walk in the fresh air, there can’t be any simpler way to exercise and stay active.

Kegel Exercises:

This is a must for pregnant women. Kegel exercises require very less effort and are so much effective. The best thing about this exercise is that it can be done anytime, anywhere, without letting anyone know you’re doing them. Kegel exercises develop the ability to relax and control the muscles and also help you strengthen your pelvic floor muscles. It is the contraction and expansion of muscles, similar to way you stop and start the flow of urine. Squeeze and lift without pulling in your tummy and try not to move your leg or abdominal muscles while exercising. You must include it in your daily schedule.

Running:

It is an efficient way to work your heart and body. Make sure you are well hydrated and wearing good shoes before running. Well, it is only advisable if you are an experienced runner. If you run short of breathe while running, do not continue with it. You must consult your doctor before taking up this exercise. If you are a beginner, don’t make a start while you are pregnant.

Dancing:

Exercise with fun! Dance and pump up your heart rate on the tunes of your favorite music. It is the best possible exercise to look forward to. You must take certain precautions while dancing like avoid overstretching, sudden turns, jumping, spinning, etc. Or else you can even get yourself enrolled at any gym that offers special dance classes for pregnant woman and get yourself well acquainted with professional skills and techniques.

Bicycling:

Bicycling will help you lose stress on your body since the bike supports your weight. Walking is any day a bit tiresome than bicycling. It enhances flexibility of muscles and also you have a lesser chance of falling, it is safe for pregnant woman. Your weight is likely to increase during pregnancy consequently increasing the stress on your back. It is advisable to start slowly and do not over do.

Pilates:

Pilates is another gentle exercise during pregnancy helpful in strengthening your muscles and back. Pilates ensures flexibility and relaxation. You ought to bear in mind the correct and ideal positions during pregnancy. You must consult your health care provider because certain exercises are not suitable; even better, get yourself enrolled in classes specially designed for pregnant woman. The best thing about Pilates is that modifications can be made as your body and ability changes.

P.S: Make sure your workouts aren’t too intense. Avoid activities which have a risk of falling. Abandon yourself from all exercises/workouts during the end of your term. Stop working out in case you feel dizzy or run short of breathe.