Not only this, it can prepare your body for the stress of childbirth by strengthening the muscles in the pelvic region and building endurance. It also makes it a lot easier to gain your pre-pregnancy shape after the birth of the baby.
The ideal workout routine during pregnancy is the one which keeps your heart pumping, manages the weight gain, keeps your limber, and prepares the body muscles for delivery, so that minimum physical stress is caused to the mother and the baby.
The below mentioned exercises are considered to be safe for most expectant mothers, though some of these might not work during last months of the pregnancy. Thus, it is extremely important that you consult your health care provide before following any exercise routine on your own.
Walking is, undoubtedly, the best cardiovascular exercise for expectant mothers. Walking keeps the body fit with jarring the ankles and knees. It can be done anywhere and there is no need to have any equipment besides a good pair of walking shoes. This is the only exercise that can be carried out safely till the ninth month of the pregnancy.
Most fitness experts and healthcare providers consider swimming to be the safest and the best exercise during pregnancy. It is considered ideal as it works both the arms and leg muscles, which are the two largest muscle groups in our body. Not only this, it provides cardiovascular benefits to the body and also allows pregnant women to feel weightless, even when they are carrying extra pregnancy pounds.
Dancing to your favorite music is a great as well as fun way to get the heart pumping. The best part about it is that it can be done anywhere, in the comforts of your own home, using a music player, or at dance class. However, make sure to avoid any moves that require jumps, leaps, or twirls.
Low impact aerobics:
Another good way to keep the weight gain in control is by joining an aerobics class. Not only will you get regular cardiovascular exercises, your body will get familiar with a consistent timeslot when it would be getting exercise. Besides this, taking a class along with other pregnant women will provide your with a camaraderie with other moms-to-be and you can feel reassured that the workout you are doing is safe for your baby.
Strength and Flexibility
Stretching is a great way to keep the body relaxed and limber. It also helps you prevent muscle strain, which is quite common during pregnancy. Add a few stretching exercises to your cardiovascular workout routine to get the best out of the workout.
If you have been including weight training in your exercise routine before getting pregnant, there is no need to discontinue it. Though it is true that women should not lift heavy weights during pregnancy, but lifting weights using the right technique can help your strengthen and tone your muscles quite well.
Yoga is extremely effective in keeping the body flexible and helps in maintaining muscle tone without putting too much impact on the joints. However, you must augment the yoga routine with swimming or walking few times a week to work the heart out as well.
Benefits of Exercising During Pregnancy
For many women, exercising during pregnancy may seem like too much of a chore. But here are some great reasons which will make you love it.
1. Exercising Boosts Energy
The stress of pregnancy can drain the energy of a large number of women. However, regular exercise will help in boosting energy, thus, helping you go through the daily chores with a lot more ease. Exercising also strengthens our cardiovascular system and thus, does not allow us to feel tired easily. With strong and toned muscles, you will require lesser efforts to carry out any task, whether it is sitting through meetings, or shopping.
2. Exercising Helps Reduce Pregnancy Discomfort
Exercising regularly helps in strengthening and stretching the muscles; thus, helping the body to cope up with pregnancy related pains and aches in a much better manner. Stretching the muscles helps in easing back pain, swimming helps strengthen the ab muscles, whereas walking helps in improving circulation.
3. Exercising Helps in Preparing For Childbirth
It is common sense that the better shape you are in at the time of labor, the stronger you will be during the time of delivery. Giving birth to a child requires a lot of stamina, focus, as well as determination. Though it hasn’t been scientifically proven, but a large number of women have reported that training yourself for childbirth with the help of exercises eases labor and often reduces the time taken to deliver the baby.
4. Exercising Helps you Sleep Better
When carrying over 15 additional pounds in the abdominal region, most women find it quite difficult to get a comfortable sleeping position. However, exercising helps in working off all excess energy and makes you tired enough to fall into a deep and restful sleep.
5. Exercising Helps in Improving your Self-image
Watching the weight scale go higher with each passing day can be quite disheartening and traumatizing. Exercising regularly will help you feel good about yourself. It also increases the chances of gaining a healthy weight during the course of the pregnancy.
6. Exercising Lifts Our Spirits and Reduces Stress
Giving birth to a child and raising it is, undoubtedly, is a lift-changing experience for all mothers. Thus, it often leaves them feeling anxious, ecstatic, and overwhelmed at the same time. According to a study, exercising regularly helps in boosting the serotonin level in the body, which is a brain chemical, which is responsible for boosting one’s mood and putting them in better spirits.
7. Exercising Helps in Getting Back in Shape Quickly After Childbirth
This fact is, sometimes, enough to motivate a woman to carry out exercises during pregnancy. After you have maintained your muscle tone and strength throughout the course of the pregnancy, it becomes much easier for the body to get back into shape after the birth of the baby.
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