Top 10 Exercises During Pregnancy

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In the not-so-distant past, women were urged to cut down, or even avoid, exercise during pregnancy. Today, we know differently. Not only is it OK to participate in fitness activities during pregnancy, but doing so can have a positive impact on both baby and mom. You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It’s a win-win for baby and for mom. Pregnancy can sap your energy, but regular bouts of exercise will help you get through your day. And the good news is that you can safely start an exercise program during pregnancy even if you’ve been an avid couch potato until. That’s why as little as 30-minutes a day of gentle exercise can be very beneficial for pregnant women and for baby too. The following types of exercise (postures, breathing) are perfectly safe and encouraged for pregnant women.

10. Weight Training

If weight training is already part of your exercise routine, there’s no reason to stop. You will need to ease off on the heavier weights now you’re pregnant, though. As long as you are careful, light weight training is a great way to tone and strengthen your muscles. Don’t work so hard so that you overheat and gradually wind down your regime towards the end of your pregnancy.

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9. Abdominal Exercise

Abdominal exercises are very important during pregnancy not because they help in shaping your abs but because they help in strengthening your spine in order to reduce the back aches. These exercises are also meant for promoting good posture and support your body. It is very important to understand that the abdominals are actually a set of muscles working together to allow you to twist, turn, and bend and in order to smoothly carry on these activities, a proper regime for the maintenance of abdominal muscles is vital during pregnancy. The abdominal exercise during pregnancy goes a long way in preventing diastasis recti, the separation of the connective tissue of the abdomen, which is a very common phenomenon during pregnancy.

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8. Pelvic floor exercises (Pilates exercise)

Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone. If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain. This is quite common and you needn’t feel embarrassed. It’s known as stress incontinence and it can continue after pregnancy. By performing pelvic floor exercises, you can strengthen the muscles. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you’re young and not suffering from stress incontinence now.

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7. Swimming

Swimming is one of the best and safest forms of exercise for you. It exercises both your large muscle groups (your arms and legs) and works your heart and lungs. The bigger your belly gets, the more you’ll enjoy feeling weightless in the water. Exercising while standing in water is gentle on your joints and supports your belly. It can help ease swelling in your legs, which you may find happens later on in your pregnancy.

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6. Jogging

It’s generally safe to jog pretty much throughout your pregnancy. It gets harder as you get further along and are carrying more weight, but there’s no danger to the fetus. As pregnancy progresses, even the expert runner generally needs to modify her routine. It’s not okay to jog, however, if you have placenta previa, in which the placenta covers the cervix, because too much jolting can make you bleed. It’s also unsafe if you have pregnancy-induced hypertension or preterm labor or are at high risk for a preterm delivery. Going for a jog is one of the quickest and most efficient ways to work your heart and your body. You can tailor it to your timetable, running 15 minutes one day when that’s all you can fit in, and 30 the next when you have the time.

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5. Kegal Exercise

Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during your pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth. Kegel exercises are also highly recommended during the postpartum period to promote the healing of perinatal tissues, increase the strength of the pelvic floor muscles, help these muscles return to a healthy state, and increase urinary control.

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4. Prenatal Yoga

Prenatal yoga classes are more popular than ever. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. Learning ‘how to do breathing’ – primes you for labor and childbirth by training you to stay calm when you need it most. When you’re in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

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3. Mediation

Meditation is the simplest and quietest way of getting being fit internally. It is said to help you achieve a perfect balance between your body and your mind. Focusing on your body can help you to heighten awareness of the many changes that are happening inside you. Meditation can also help you to improve your mental focus. Both of these skills will prove invaluable when you go into labor.Yoga experts believe that meditation helps -you connect with your inner-most feelings, to focus, in improving concentration, you deal with mood swings, increase your self-awareness, bring you closer to your baby and make you calms and relax your nerves. But, it is helpful when done correctly, try practicing with an expert.

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2. Breathing Exercise

Breathing exercises are, just, the perfect way in which you can effectively reduce your stress levels and develop an overall feeling of goodness and health. Regular breathing exercises during pregnancy can have enormous benefits during the pregnancy term, during labor and delivery. With a regular breathing exercise; one can ensure that all the organs of the body receive their due share of oxygen. On an average, an adult breathes for 15 times per minute. This helps the body to accumulate all the necessary energy through the oxygen that you inhale.

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1. Walking

Walking is the simple and one of the best cardiovascular exercises for pregnant women because it keeps you fit without jarring your knees and ankles. It’s also a safe activity to continue throughout all nine months of pregnancy and one of the easier ways to start exercising if you haven’t previously been active.If you’ve been walking, keep it up. If you were fairly inactive before you got pregnant, start with a slow walk and build up to brisk 20- to 30-minute jaunts. You can safely do moderate exercise for 30 minutes- most days of the week, provided you’ve gotten the go-ahead from your doctor.

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CONCLUSION

Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best during the special phase of your life. So, just be careful and enjoy your precious nine months of unborn baby inside you!

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