Exercising during pregnancy is the best way to steer through your pregnancy in a healthy fashion. Exercise helps in several ways as it boosts mood, keeps you energised, improves sleep, especially in the latter months, and reduces body aches and lethargy during pregnancy.
It also prepares your body for childbirth and helps you bounce back into shape post delivery. Certain forms of exercise like yoga also helps to get baby into the correct birth position and increases your chances for a normal delivery. Exercise during pregnancy also helps preventing gestational diabetes.
An exercise of routine of 30-45 minutes on a daily basis is ideal for pregnant women. However, this may vary from person to person depending on ones pre-pregnancy activity schedules. For example, a person who has been very active and athletic could allocate more time towards exercise during pregnancy as compared to a person whose life has been more sedentary.
Below listed are exercises which are safe and work for most women during pregnancy however, it is strongly recommended to check with your gynaecologist before practicing any of them.
Walking: The safest form of exercise during all nine months of pregnancy. Walking is best form of cardio during pregnancy and can be practiced anywhere. 30-45 minutes of a brisk walk is the best way to keep fit. Walking, infact should be supplemented to all forms of other exercise practiced at this time. Please ensure that you wear comfortable shoes designed for walking.
Swimming: Swimming helps in exercising both arms and legs. It is the most recommended form of exercise by fitness experts during pregnancy. However, one has to ensure that the pool is clean to stay away from any form of infection. Oxygenated pools are preferred over chlorinated pools.
Yoga: It is the best form of exercise to prepare your body for childbirth. One must practice yoga under professional guidance or use a training cd. Meditation also helps in keeping the mind calm and helps overcome the hormonal surges during pregnancy. Yoga with the help of props works best during pregnancy. Iyengar yoga for pregnant women is highly rated to increase ones chances of a normal delivery.
Stretching: Adding stretching to your cardio routine helps keep you body agile and relaxes you muscles.
Low impact aerobics: You can attend pregnancy aerobic classes, which will ensure the right form of exercise. The best part about an aerobic workout is that it keeps your mood uplifted with music and the movement.
Weight Training: Only for women who have already been lifting weights prior to getting pregnant. Even for them, one has reduce the amount of weight an increase repetitions. Weight training is the best way to keep your body toned during pregnancy.