Are you going to be the mom for the first time? Congratulations! But, you are concerned about your safe pregnancy journey and delivery. Right? Don’t worry. Following a few healthy pregnancy tips and exercise for pregnancy woman will help you to spend your pregnancy period safely.
Regular exercise during pregnancy will provide you with enough stamina and thus ensure safe & natural delivery and allow you to take care of your newborn rightly for her right growth. Also, exercise will help you to get back your body in the right shape after the delivery process.
But remember, before starting with exercise during pregnancy, you need to take advice from your health care provider.
Top 8 Amazing Benefits to Exercise During Pregnancy
Knowledge all about the exercise during pregnancy benefits may inspire you to go for a step. So, let’s have look at the benefits of exercise for pregnancy woman which you will enjoy:
- Exercise during pregnancy can boost your energy level and relieves mood swings.
- Exercise allows you to sleep comfortably as discomfort during pregnancy is a common fact.
- Your muscles take strength through exercise and you will feel comfortable.
- Yoga reduces your back pain as well as fatigue and depression.
- Walking and swimming can help you with blood circulation easily.
- Through exercise, you can get a better body shape and stamina.
- The exercise will prepare you for safe childbirth.
- You can get back your figure in a balanced position after childbirth through exercise.
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5 Simple & Safe Exercise for Pregnancy Woman
There are different types of exercise for a pregnant woman like walking, swimming, yoga or meditation, cycling, and aerobics. Let’s go down to know all about them and their benefits are safe to exercise during pregnancy and the most effective.
Walking
Walking is the easy and best exercise for pregnant women, even for everyone.
As you are an expected mom, choose a spacious and open place close to your residence for a brisk walk. Especially, make sure that the walking place must be smooth, plain avoiding rocks and stones.
This can help your cardiovascular workout without disturbing or impacting on knees or ankles.
Also, choose soft and light footwear to move safely. Take a water bottle and a towel during walking.
Swimming
Swimming is another best exercise for the pregnant woman which is beneficial to the health of an expected woman.
It will help you to manage body motion and relieve the extra weight.
Walking in water and aqua aerobics are also helpful during the pregnancy period.
But, don’t forget to avoid the warm pool, hot tub, steam rooms, jogging, jumping, and slipping.
Yoga
Are you suffering from physical and mental stress in pregnancy?
Then, yoga is the best and most profitable exercise for a pregnant woman and a superb solution for you.
Yoga is mainly a kind of posture and breathing exercise.
So, it helps you relax, manage stress, and relieve anxiety within an incredibly short time.
But, you need to be aware of your physical condition especially as your pregnancy progresses. During this period, you should try to avoid being overweight or having eating disorders.
Again, you need to care for your abdominal part avoiding pressure or long-time sitting.
Cycling
Cycling is another good exercise for a pregnant woman.
For your first-time exercise, you can choose a stationary bike. It will be safe and secured.
It will keep your heart-rate normal.
But remember, don’t pressure your joint while riding the cycle. Ride without stress.
Here, a cycle with a higher handlebar will be comfortable, especially in pregnancy.
Besides, avoid overweight and abdominal pressure while cycling for safety issues.
Aerobics
Aerobics has a low impact on joining. It strengthens heart rate and manages muscle pressure.
This is also a good exercise for a pregnant woman.
But, mind it, running fast, jumping, kicking, and leaping should be avoided during pregnancy.
Tips for Safe Exercise for Pregnancy Woman
There are a number of tips and tricks for safe exercise. Let’s take a glance at all about them:
- Wear loose-fitting, comfortable, and soft cloth.
- Choose supportive shoes or flat footwear.
- Choose a plain surface for exercise.
- Take exercise when you feel well.
- Start exercise slowly, and also go on slowly. Don’t make any hurry.
- Don’t take exercise in a hungry mood or just after eating.
- Drink enough water to avoid dehydration.
- For preventing dizziness, finish your exercise slowly.
Is It Safe to Exercise During Pregnancy?
Yeah! It is safe to exercise during pregnancy.
But, remember the above-mentioned exercises are safe options for you. You will get all of them beneficial for your health & coming baby in most cases.
Doing all these exercises will keep you active in your pregnancy and risk-free from miscarriage.
Exercises to Avoid During Pregnancy
Remember, never try heavy exercise and lose weight during pregnancy.
It’s not the time to cut your weight through heavy exercise but to make you active and refresh from the stress of pregnancy with a simple exercise.
Here, simple and moderate exercises are safe and helpful.
So, let’s know which exercises and games to avoid in pregnancy:
- Kicking and boxing
- Playing football, tennis, basketball, hockey, rugby, and soccer
- Horse riding
- Downhill skiing
- Cycling uphill and downhill
- Scuba diving
- Weight lifting
- Holding breath
- Lying on your stomach and back
When Exercises to Avoid During Early Pregnancy
Though certain exercises are beneficial for an expected mom, she should avoid exercises on certain physical conditions during early pregnancy or later.
Doing exercise may be harmful to her at that time.
Let’s know in which physical condition a pregnant woman should avoid exercise:
You should avoid exercise during early pregnancy if you find:
- Bleeding from your vagina
- Suffering from asthma and heart disease.
- Feeling dizzy & weak
- Feel chest & calf pain
- Your breath shortened and muscle weakness
- You are suffering from a headache
- You have gone through a miscarriage
- Fluid leaking from your vagina
- Feeling pain in your womb or abdominal pain
- Feeling cold or hot
- Joint ache
If you find you are suffering from the above-mentioned problems, you should stop the exercise instantly and take advice from your health provider.
How Much Can I Exercise While Pregnant?
It’s better to exercise for 30 minutes daily while pregnant. And you can do it for 5 days per week.
During these 5 days, you can go for moderate exercises like brisk walking, yoga, swimming, or any type of moderate and low impact aerobic activity.
You can also divide your 30 minutes into 3 workouts. 10 minutes for each step. It will be more effective than doing one at a time for 30 minutes.
And, remember, when you start your exercise, do it slowly. Then increase your exercise gradually.
Final Verdict
I hope the above tips for exercise during pregnancy will be helpful for you. So, start your chosen exercise right now to ensure a safe pregnancy journey, safe delivery & get back your attractive body shape after your childbirth.
But remember, never forget to take healthy pregnancy foods while doing exercise during pregnancy.