Simple exercises during pregnancy can improve health, reduce the risk of excess weight gain and back pain, it also makes delivery easier. It works wonders for both the mother and the baby. Working out while being pregnant offers lots of benefits like a boost in mood, a decrease in many pregnancy symptoms including constipation, fatigue and morning sickness, and quicker postpartum recovery.
Here are the best and safest ways to break a sweat during pregnancy. Here, we have explained some of the best exercises during pregnancy with tips for safety.
Yoga can keep the joints limber and help maintain flexibility during pregnancy. Yoga helps in strengthening muscles, enhances relaxation and stimulates blood circulation. It also contributes to healthy blood pressure during pregnancy. Yoga techniques also help to stay calm and in control during labor.
Tips for safety: As pregnancy progresses, skip positions that cause overbalance. From the second semester onwards, it is better to avoid poses that involve lying on the abdomen or flat on the back. If a pregnant woman lies on the back, it can cause the weight of the fetus and the uterus to put pressure on major veins and arteries, hence decrease blood flow to the heart.
Walking is a cardiovascular workout without much impact on the knees and ankles. It can be done almost anywhere, and at any time during pregnancy.
Tips for safety: As delivery date approaches, the center of gravity changes, and one can lose a sense of balance and coordination. It would be better to choose smooth surfaces, avoid potholes, and other obstacles, and wear supportive footwear.
Swimming gives a better range of motion without putting pressure on the joints. The buoyancy offered by the water gives some relief from the extra weight.
Swimming, aqua aerobics and walking in water offer health benefits throughout pregnancy.
Tips for safety: Choose a stroke that feels comfortable. The stroke should not strain or hurt the shoulders, neck, or back muscles, for example, breaststroke. A kickboard helps strengthen the leg and buttock muscles.
4. Stationary Cycling
Cycling on a stationary bike is also called spinning. It is normally safe even for first-timers. It helps in raising the heart rate without putting too much stress on the joints.
Cycling helps support body weight, and, because it is stationary, the risk of falling is also very low.
Tips for safety: As the pregnancy progresses, a higher handlebar may be more comfortable.
5. Group Dance or Aerobic Classes
Low-impact aerobics and dance workout classes like Zumba are a great way to boost the heart rate and get the endorphins flowing.
Tips for safety: As the abdomen expands, avoid any activities that require careful balance. If someone is an experienced athlete, they should listen to their body, avoid jumping or high-impact movements, and never exercise to the point of exhaustion. Being new to exercise, opt for the water version of aerobics, which is ideal for the expecting set.
6. Squatting and Pelvic Tilts: Preparing for Labor
There are some exercises specifically for pregnancy, as they prepare the body for labor and delivery.
Squatting: During labor, squatting helps to open the pelvis. Stand with flat feet on the floor, keep shoulder-width apart, and the back straight.
Pelvic tilts: These can make the abdominal muscles stronger and help reduce back pain.
Exercising during pregnancy reduces the risk of back issues, excess weight gain, prepare muscles for childbirth, and the baby also gets a healthier start in life. Women who still do not follow an exercise regimen should ease into exercise. However, exercise should be low-impact, and it is important to know when to stop.