Just because you are carrying extra load now, doesn’t mean that you should start behaving very sensitively.
- Your back would ache.
- You will put on extra weight.
- Your feet and hands would get swollen.
- You would not be able to comfortably sleep.
And all this happens because you just keep lying on the bed whole day, because you have heard a myth that you should not move or work during pregnancy.
Actually it’s time to go out and start some exercises also known as the prenatal exercises. Not only it will help you in building your muscles but would also be beneficial in reducing weight, getting back in shape, reducing back pain etc. Exercising during pregnancy is the best thing to do so that after delivery you can still stay in shape. Let’s understand which exercise to perform, when and how.
Best Exercises During Pregnancy
Let’s start with the most simplest exercise which anyone can perform in the world, and that is walking. Walking is one of the best exercise which can be performed anywhere and by anyone you do not require to put in any extra efforts to do that.
No matter how busy your schedule is you can always extract at least 10 minutes from your schedule whenever you find space to take a walk. So next time if you go shopping go walking and if you can go for walk in your nearest park in the cool breezy evening nothing is better than that.
Then we have swimming which is also one of the most recommended exercise by medical professionals. Swimming not only just helps your body but it is also beneficial for your mental health as well as it would keep you away from all those pregnancy symptoms like mood swings. It will improve the blood regulation throughout your body especially in your hands and arms and hence the swelling of both would reduce. Also since you have been carrying some extra weight so once you would be inside water for swimming you will feel much lighter and that would actually soothe you.
Another exercise which you can perform at your home is aerobics but it is recommended that you take this under supervision of some experts and it would be better to join some aerobics classes. Aerobics is important for the well-being of your heart and muscles both. Joining an aerobic class would not only help you with a professional trainer but you would also make friends with other expecting mothers so that you are able to share your journey and joy with each other.
Yoga also contains lots of posters for pregnant women. Prenatal yoga can be easily performed at home but again we will recommend that you join a yoga class where there is also the facility of cardiovascular exercise. Yoga will improve your breathing and cardiovascular would improve your flexibility so both together is a very deadly combination.
A little bit of dancing would also work to improve the situation but only light moves should be performed. Jumping and twisting should be avoided and also do not perform any steps by which you can lose your balance.
Since the whole weight of over body is borne by our feet, knees and ankles so it is also recommended to do some indoor cycling to help these. Indoor cycling world help in strengthening your legs without putting any extra pressure on your knees and ankles.
Some doctors also recommend weightlifting but the weight should be very light which you feel comfortable to lift. Do not increase the size of the weight instead increase the repetitions if you want to.
All expert medical professionals recommend that during pregnancy you should perform at least 30 minute of exercise daily but that does not mean that you have to do everything mentioned in this article you can simply pick up any one or two which you prefer and like to do and can continue with that.
It is important to note that exercises if not performed properly contain risk for you so it is always recommended to keep consulting your doctor time to time and perform these exercises under expert supervision.