5 Exercises To Boost Health During Pregnancy

By: Shweta Tue, 26 May 2020 2:45:24

5 Exercises to Boost Health During Pregnancy

Appropriate physical activities to engage in during pregnancy come highly recommended. Any activities that have a low risk of falling, injury and joint and ligament damage should be chosen. This includes low impact activities that do not require too many quick changes to the centre of gravity or depend predominantly on balance.

It is important to bear in mind that all exercise should begin with a warm up and cool down period. The hormones produced by the body during pregnancy make women especially flexible in preparation for childbirth but it also makes them susceptible to excessive stretching and pulling which can cause injury. Stretching should be done very gently, especially after the first trimester. Here are the exercises which you can safely perform during pregnancy:

health during pregnancy,pregnancy tips,Health tips,fitness tips,exercises during pregnancy

* Walking

Walking is the most common exercise amongst pregnant women. Walking is safe for everyone, including pregnant women who are only just beginning to exercise. Walking has a low risk of falls and it is easy to control exertion levels. Brisk walking is low impact for joints and muscles yet still gives a total body workout and improves cardiovascular fitness.

health during pregnancy,pregnancy tips,Health tips,fitness tips,exercises during pregnancy

* Select Water Sports

Some water sports such as swimming, water aerobics and water walking are safe and fun sports.Swimming works almost all muscles in the body without the risk of overheating. Water aerobics is great for cardiovascular fitness. These water sports are safe as there is no risk of falling or losing balance and the water supports body weight so the risk of muscle strain is low.Water activities are especially effective for women who experience back pain and leg swelling during pregnancy as it has been found to alleviate these symptoms.

health during pregnancy,pregnancy tips,Health tips,fitness tips,exercises during pregnancy

* Cycling

Cycling is another good cardiovascular workout that will help improve leg muscle strength. During pregnancy stationary cycling is a better alternative because as your belly grows, especially in the third trimester, balance on a bike will be difficult.

health during pregnancy,pregnancy tips,Health tips,fitness tips,exercises during pregnancy

* Running

Running is safe in moderation for women that were running frequently before they became pregnant. It is not advised that women that have never run before take up running during their pregnancy. Depending on the individual, the running regime may need to lessen in intensity and frequency.

health during pregnancy,pregnancy tips,Health tips,fitness tips,exercises during pregnancy

* Prenatal yoga

Prenatal yoga classes keep the joints limber and help maintain flexibility.Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to a healthy blood pressure during pregnancy.The techniques learnt in yoga class can also help you to stay calm and in control during labour. As your pregnancy progresses, it is recommended that you customize the poses based on your comfort level, this calls for skipping the positions which can cause you to overbalance.

Aside from these exercises, it is also recommended that you introduce your body to squatting and pelvic tilts. During labour, squatting may help to open the pelvis, so it may be a good idea to practice during pregnancy.Stand with the feet flat on the floor, shoulder-width apart, and the back straight.Lower yourself slowly, keeping your feet flat and your knees no further forward than your feet.Hold for 10 to 30 seconds, then slowly push up.
Pelvic tilts can strengthen the abdominal muscles and help reduce back pain.Go down on the hands and knees.Tilt the hips forward and pull the abdomen in, arching the back.Hold for a few seconds.Release, and let the back drop. Depending on your level of comfort, you can repeat this up to 10 times.

About Us | Contact | Disclaimer| Privacy Policy

| | |

Copyright © 2024 lifeberrys.com