We all know that the prenatal period for women can be very challenging, mentally and physically. The last thing on a pregnant woman’s mind would be getting their exercise routine down pat. Despite the difficulties and physical restraints during the prenatal period, physical activity is still an essential part of the process.
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It is integral to your won personal health as well as your unborn babies. With that being said, we’ll discuss the importance of exercise for pregnant women as well as the best ones to keep you and your baby in tip-top health.
The Importance of Exercise for Pregnant Women
Even while pregnant, women should still exercise to conserve their general health and keep them feeling fresh and physically fit to support a growing baby along with the physical demands of being pregnant.
Even though exercise cant be at the same level of intensity as you usually would outside of pregnancy, just enough physical activity can make a whole world of difference that you can noticeably benefit from. Some of the benefits of exercise during pregnancy include:
- Improved posture
- Promotes muscle growth, strength, and endurance
- Reduces backaches, cramps, and sore joints
- Reduces bloating and constipation
- Increased energy
- Better mood
- Improved rest or sleep
- Helps the body to recover faster and get back to shape after birthing
Best and Safe Exercises for Pregnant Women
Swimming is a very popular exercise for a lot of pregnant women. The reason being as your body becomes lighter, so you feel more fluid and agile in your movement. Being in the water can also help to relieve nausea as well as puffy ankles. As you are floating on water, so is your baby.
This means you can move around without putting too much pressure on your joints and ligaments. You can go for aerobics classes for pregnant women or just moving around in the water. Any physical activity while swimming can certainly help.
Probably the easiest and convenient form of exercise on this list, walking can be done anywhere, anytime. Not only is walking perfect for burning calories and getting your body parts engaged, but it also helps to relieve stress for a lot of women. The serotonin that your body releases can put you in a better mood once you get going.
Walking can be done from the beginning of the prenatal process to the day before delivery. It’s also a good way for you to get out of the house and clear your mind. Just be sure not to push yourself too hard.
Feeling good and want to push yourself a little bit harder? A light jog can certainly do the trick. If you’re feeling nice and lumber after walking and want to burn off some extra calories with the energy-burning inside you, a short jog can certainly help to strengthen your joints, keep your ligaments nice and limber while helping you get your sweat on. Be sure not to push yourself too hard and to do it on a smooth and level terrain as it can be quite testing for your knees.
One of the most popular exercises for pregnant women, prenatal yoga is an ideal workout to improve and level balance out your physical and mental health. Yoga will help you to relax, focus on your breathing, encourage peace of mind and improve your flexibility.
Being pregnant can take a toll on your mental health as well as your physical health as most of the time, you are in a sedentary position. Yoga will help to correct all the niggles and cramps in your bones and joints to help you feel loose, flexible and calm. Be sure to join classes that are tailored to pregnant women, so the course isn’t too difficult for your condition.
If you’ve still got an active gym membership, the ellipticals are a perfect machine for you. What makes it great is that you can adjust it to your own pace and intensity, making it safe at all times. Ellipticals are easy to do and can help keep your body in good shape as well as keeping your joints nice and flexible.
6. Dance and aerobics class
Working in a class with other pregnant women is a fantastic form of exercise to keep you fit as well as getting out of the house and socializing with other people who are going through the same thing as you.
Group workout classes for women are good for keeping you in shape, releasing all the tension that is built up and is friendly to inexperienced trainers.
Take It Slow
It isn’t easy being pregnant; you should never push yourself to do things that aren’t necessary. Every woman treats and reacts to pregnancies a little differently from one another. This means doing the above exercises at your own pace and intensity. There is no right or wrong. As long as you stick to the basic technique and form, you work yourself out at a level that’s effective for you.
When To See A Doctor?
If you need a specialist opinion about what kind of exercises you can do when you are pregnant, go to Okadoc.com or download our mobile app, and choose your preferred method of meeting your Gynecologist.
Okadoc now offers virtual consultation with trusted doctors and hospitals. Learn more here!
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