Being pregnant is a wonderful, anticipatory time of life. There are so many joys to look forward to, such as holding your new baby, watching your significant interact with your little bundle of joy, and the emotion of sharing this moment with your loved ones.
While most women spend time considering their post-baby bod, remember that maintaining your health throughout this journey is essential. Working out during your pregnancy can be perfectly safe and beneficial and will help you stay fit. However, proper precautions should be taken. Here are a few pregnancy-safe workouts you should try.
Walking is a fantastic low-impact workout. Individuals at any fitness level can engage in walking to improve their health and fitness. Walking provides a great cardiovascular workout throughout the duration of your pregnancy. Doctors suggest walking on smooth surfaces as your baby bump gets bigger and your coordination level decreases. Also, make sure you wear supportive shoes as you walk.
Swimming is another great way to maintain your physical fitness throughout your pregnancy. The laxity of your ligaments during pregnancy can increase your risk of injury. Water provides a safe workout space where falling is not an issue. Movement in water is easier, and exercising in water can reduce your back pain by up to 50 percent in comparison to land-based activities. Water can also help diminish swelling and help reduce the potential for weight gain.
Yoga is a low-intensity exercise that supplies vital tools for pregnant women. In a subtle way, yoga exercises sends more blood and nutrients to the body and fetus during this practice. The breathing that occurs during yoga gives the mother an abundant supply of oxygen, and the meditation that occurs during yoga can aid in allowing the mother to shed any fears or conflicts and connect with their child.
Additionally, the psycho-physical stimulation that occurs during yoga can have a powerful impact on females’ reproductive organs. And finally, the deep relaxation experienced while practicing yoga can aid in preparing for childbirth.
Weight and strength training are great tools pregnant women can use to preserve their health during pregnancy. Weight-bearing activities help you build muscle and strength. You should only engage in weight training during pregnancy after consulting your physician.
You don’t want to work your muscles to fatigue during pregnancy. A trainer who is familiar with weight training for pregnant women can help you design a workout that suits your fitness level and stage of pregnancy.
A spinning class is another safe exercise option for pregnant women. Make sure you pace yourself during the class and adjust your resistance if necessary. Also, it is not a good idea for pregnant women to stand while taking a spinning class. If you do decide to give spinning a go, try to maintain your ability to have a conversation without gasping for air during the workout. No matter what you do, listen to your body.
Doctors do recommend pregnant women work out about 30 minutes a day. This can reduce your chances of having a C-section.
Working out during pregnancy can also provide a number of other benefits for the expecting mom. You can boost your energy, prepare for childbirth, decrease your pregnancy discomfort, sleep better, decrease your stress and improve your mood. And exercising now can help you get your body back after pregnancy. Overall, you will gain less weight and be able to handle your new mom duties with more energy.
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