Women need to take all the things easy once they get pregnant. But that does not mean to put a full stop to work out. Work out is one of the best things to do while you are pregnant. It has numerous benefits. Talk to your gynecologist about do’s and don’ts. Make sure not to race your heart rate beyond 140 beats per minute. Avoid overheating. Here are some exercises you can try:
Kegel exercise
A type of pelvic floor exercises called Kegel exercise helps women to go through birth process easily and comfortably. It helps to improve capacity to control your muscles during the process of labor. It tones up the muscles, which prevents bladder leaks and hemorrhoids. It helps to quicken healing, regain bladder control, and strengthen your pelvic floor muscles after delivery.
Walking
If you are a regular walker, you can continue it during pregnancy. Adjust the pace and speed according to your comfort now. If you have never exercised before, start now. Even a 20-minute walk will do wonders. Walking is the safest exercise during pregnancy. It is safe for your body, easier on your knees, and you can do it at your convenience. Remember to wear good footwear to avoid the risk of falling, stumbling, or putting pressure on your feet.
Yoga
Yoga is the best stress reliever. It exercises and tones muscles and makes you feel good. Almost all forms of yoga are safe for pregnant women; do not add any rigorous asanas though. Avoid lying flat on back for a long time and don't overstretch. Taking class for pregnant women is a good idea.
Jogging
Continue to jog, if you are a regular jogger before you got pregnant, unless your doctor doesn’t allow. Drink enough water, use good running shoes, and stretch before you start.
Aerobics
Get a go ahead from doctor even if you are already active in aerobics. Join a class for pregnant women.
Cycling
A bike will support weight and put less stress on the body. Opt for a stationary bike. It will reduce the chances of falling. As the tummy grows bigger, center of gravity shifts, thus increasing the risk of falling. Start slowly and do not overexert yourself. Talk to doctor if you are new rider.
Swimming
Swimming is the safest of all when you are pregnant. It tones your body without stressing your joints. It will give a good cardiovascular exercise without cause overheating.
Stair-Climbing machine
It has side rails which will support and help to balance. It will raise heart rate and give good cardiovascular exercise.
Dance
Enjoy a dance if you know it well or join a dance class. Avoid a lot of spinning, leaping and jumping.
What you must avoid
Riding a horse can involve a lot of jolts and quick movements which can really hurt you and your baby. Avoid!
