Safe Exercises During Pregnancy

Dec 04,2014: During pregnancy, exercise can help you stay in shape and prepare for labor and delivery. Exercise improves your muscle tone, strength and endurance, which may make it easier for you to adapt to the changes that pregnancy brings. Pregnancy might seem like the perfect time to sit back and relax. You might feel more tired than usual, your back might ache, and your ankles might be swollen. During pregnancy, exercise can Ease or prevent back pain and other discomforts,Boost your mood and energy levels, Help you sleep better, Prevent excess weight gain, Increase stamina and muscle strength.

Although exercise during pregnancy is generally good for both mother and baby, your doctor might advise you not to exercise if you have Some forms of problems such as:
(a). Heart and lung disease
(b).Pregnancy-related high blood pressure
(c).Cervical problems
(d).Vaginal bleeding
(e).Preterm labor during your pregnancy or risk factors for preterm labor.

The following types of exercise are safe in pregnancy, though some may not be suitable for the last few months.Talk to your doctor, midwife or a physiotherapist before starting any exercise that’s new to you.

1. Walking: Walking is a great, safe exercise for mums-to-be. It’s an ideal way to make sure that you’re getting the exercise you need in pregnancy.Brisk walking works your heart and lungs, without jarring your knees and ankles. It’s also a free activity that you can easily incorporate into your daily life, so you’ll be more likely to keep it up.


2. Swimming: Swimming is a wonderful way for pregnant women to exercise, and it’s generally considered very safe. If you swam regularly before pregnancy, you should be able to continue without much modification. If you didn’t swim or exercise at all before pregnancy, it should still be okay for you to swim, but check with your doctor or midwife first. You need to start slowly, stretch well during a gradual warm-up and cooldown, and be careful not to overexert yourself.


3. Yoga: Pregnancy yoga helps to maintain muscle tone and flexibility and improve your posture. It’s kinder to your joints than more vigorous types of exercise. However, you should also do some aerobic activity, such as brisk walking, a few times a week, to give your heart a workout.


4. Pilates: One the top reasons Pilates and pregnancy go together so well is that Pilates is great at building core strength. If your abdominals, back, and pelvic floor/Kegel muscles are toned, they will support a more comfortable pregnancy and delivery.


Another great reason to do Pilates in pregnancy is that Pilates is very adaptable. Most Pilates exercises can be modified as your body and abilities change. The modifications help you keep the intent of the exercise, but adjust the form to work for your body.



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