Different Exercises To Keep You Fit During Pregnancy | Dr Rama Sofat Hospital

Different Exercises To Keep You Fit During Pregnancy | Dr Rama Sofat Hospital

1. Brisk walking
If pre-pregnancy exercise levels were low, a quick stroll around the neighborhood is a good way to start.

This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy.

Safety tip: As pregnancy progresses, your center of gravity changes, and you can lose your sense of balance and coordination.

2. Swimming
Swimming and exercising in water give a better range of motion without putting pressure on the joints. The buoyancy offered by the water may offer some relief from the extra weight.

Swimming, walking in water, and aqua aerobics offer health benefits throughout pregnancy.

Safety tip: Choose a stroke that feels comfortable, and that does not strain or hurt your neck, shoulders, or back muscles, for example, breaststroke. A kickboard can help strengthen the leg and buttock muscles.

Safety tips:

Use the railing for balance when entering the water, to prevent slipping.


3. Stationary cycling
Cycling on a stationary bike, also called spinning, is normally safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints.

The bike helps support body weight, and, because it is stationary, the risk of falling is low.

Later in pregnancy, a higher handlebar may be more comfortable.

4. Yoga
Prenatal yoga classes keep the joints limber and help maintain flexibility.

Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to a healthy blood pressure during pregnancy.

The techniques learnt in yoga class can also help you to stay calm and in control during labor.

Safety tip: As pregnancy progresses, skip positions that could cause you to overbalance.


5. Low-impact aerobics
Aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, leaps, or fast running.

In low-impact exercise, one foot should stay on the ground at all times.

Compared with high-impact aerobics, the low-impact option:

limits stress on the joints
helps maintain balance
reduces the risk of weakening the pelvic floor muscles
A weak pelvic floor increases the chances of urine leakage.

Some aerobics classes are designed especially for pregnant women. This can be a good way to meet other pregnant women, as well as exercising with an instructor who is trained to meet your specific needs.

Women who already attend a regular aerobics class should let the instructor know that they are pregnant so they can modify exercises and advise about suitable movements.

6. Preparing for labor: Squatting and pelvic tilts
[Pregnancy brisk walk]

Brisk walking instead of jogging can reduce pressure on the lower back.
The American Pregnancy Association recommends some exercises specifically for pregnancy, as they prepare the body for labor and delivery.

Squatting: During labor, squatting may help to open the pelvis, so it may be a good idea to practice during pregnancy.

1.Stand with the feet flat on the floor, shoulder-width apart, and the back straight.

2.Lower yourself slowly, keeping your feet flat and your knees no further forward than your feet.

3.Hold for 10 to 30 seconds, then slowly push up.
Pelvic tilts: These can strengthen the abdominal muscles and help reduce back pain.

Benefits
[Pregnancy gym]
Exercise during pregnancy can provide great benefit for a mother and child.
During pregnancy, exercise should aim to:

• increase heart rate steadily and improve circulation

• keep the body flexible and strong