To all pregnant women reading this, although you may not feel like running a marathon, most pregnant women will benefit greatly from exercising throughout pregnancy. Exercise during pregnancy, in most cases, is considered safe.
Typically, if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable for you and if there are no other health conditions suggesting otherwise.
What are the benefits of exercise during pregnancy?
During pregnancy, exercise helps your body in two ways:
1. It keeps your heart strong and your muscles in shape.
2. It relieves the basic discomforts of pregnancy — from morning sickness to constipation to achy legs and backs.
More so, exercising during pregnancy boosts mood, improves sleep, and relieves aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance. Staying active now makes it that much easier to get back in shape after your baby is born.
Research suggests that prenatal exercise may lower risks for developing gestational diabetes and preeclampsia. If you already have gestational diabetes, exercise can help you manage the condition and prevent additional complications.
These are some common recommended exercises for pregnant women:
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Walking
Walking is one of the best cardiovascular exercises for pregnant women because it keeps you fit without jarring your knees and ankles. It’s also easy to do almost anywhere and is safe to do throughout your pregnancy.
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Swimming
Healthcare providers and fitness experts alike hail swimming as the best – and safest – exercise for pregnant women. Swimming is ideal because it works both large muscle groups (arms and legs), provides cardiovascular benefits, reduces swelling, and allows expectant women to feel weightless despite the extra pounds of pregnancy.
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Yoga
Yoga maintains muscle tone and keeps you flexible with little or no impact on your joints. But to give your heart a workout as well, you may have to supplement your yoga classes with walking or swimming several times a week.
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Stretching
Stretching is a wonderful way to prevent muscle strain while keeping your body limber and relaxed. Add stretching to your cardio routine for a complete workout.
No matter what your particular exercise regimen may be, keep in mind that it is important to talk to your health care provider before undergoing such activities.
Image Credits: howstuffworks, youtube
