How to Exercise When Pregnant
The body of women going through pregnancy experiences extraordinary changes as she bears a child to term. Since this is true that you can be in a more precarious condition than you are in condition, pregnancy mustn’t be a restraint for you to form a stronger body. Actually, physical activity during pregnancy is considerably advantageous, which features a return to your pre-baby weight, staying healthy and having enhanced levels of energy — everything you require after the birth occurs!
Things to be considered
Before starting any kind of workout routine, you ought to consult your gynecologist beforehand. The physician will offer you an index of choices that best suit you and your baby. Your practitioner will definitely recommend you not to perform activities that involve jumping, leaping, sudden movements or those entailing a risk of abdominal injury. You will be supposed to better have a coach and a strict dietary plan if you bear a history of:
- Premature labor
- Cardiac or respiratory disease
- Physical disabilities or skeletal and muscular impairments
- High blood pressure, either before pregnancy or during pregnancy
- Pre-existing diabetes condition or diabetes developed during pregnancy
- Placenta previa, or the condition where the baby’s placenta is placed over or near your cervix
You ought to use a fine sports brazier to support your expanding mammary glands. Prescribed rubber shoes must also be used to reduce the shocks received during the physical activity via your feet and legs; this is very important because you are lifting extra weight. Avoid dehydration by an intake of plenty of water. Do it in the morning, when the air is cooler.
Physical activity during pregnancy should impart you a feel of refreshment and invigoration, not fatigue. If you encounter discomfort, breathlessness or pain in some way, finish the activity at once. Consult your physician about the workouts that best suit you.
After taking essential precautions, begin to exercise:
Don’t take with any workout in an abrupt manner. First try following set of warm-up exercises for 5-10 minutes.
- Calf Stretch
Stand against a solid wall with your palms intact with it, arms being wide shoulder apart. Take out a step in front of the other. Fully extend the leg behind. Steadily bend your forward leg counting ten until it’s fully stretched. Hold the posture for ten counts and do it with the other leg.
- Arm Stretch
Stretch out one arm completely above your chest. Hold it with the other arm extended over it vertically. Keep the posture about ten counts before doing it against the other arm.
- Head and Shoulder Rotation
To perform head rotation, drop your head in front and gradually bring it backward and forth periodically. Also perform the move clockwise and anti-clockwise, five counts each. For shoulders, roll them backward and forward, five counts each, in a steady fashion. Avoid bending your back arch like.
- Aerobic and Strength Exercises
The objective of these workouts is to make you stronger while you are pregnant and enhance your stamina. You may take 20-30 minutes or more, even an hour, to perform these exercises, depending upon your stamina or your practitioner’s prescription.
Walk about a block with a little speed, or any quick pace your body can manage conveniently, to help trigger a little sweating.
- Inner Thigh Lifts
Lie over a side, resting your head over an arm or a pillow. Bend the leg resting over ground to support the other leg to be gradually lifted up high above. Maintain the posture for five counts before bringing it down. Repeat the activity for ten counts and then perform the whole exercise with the other leg.
Swim in the pool at your own home by grounding your feet hip-width apart, with one foot in front of the other maintaining a two-step gap. Swim in the water with one hand fully raised and diving to the other side of your body, twisting to follow through, in a crawl-stroke manner. Perform it for ten counts. Now shift feet and repeat it with the other side.
- Wall Push Ups
Get over a solid wall that can bear your weight. Place your hands flat against the wall over palms, shoulder-width apart, by bending your elbows. Incline yourself from feet through your palms such that your posture should look a little over 90 degrees slanting into the wall from the ground. Gradually push yourself off the wall and get to the original posture for ten counts.
- Cool Down
Cooling down is important to restore your body back to its normal state. Below are a couple of workouts you ought to perform:
Stand upright with toes pointing outward and your heels somewhat directed toward each other, feet spaced normally. Your arms must be held above your head. Progressively flex your knees keeping your back straight, and stop short of your knees get farther than your toes. While bending, your arms ought to get down slowly, and end in a circular fashion, as though you were hurling a fish into water. Gradually get up while you bring your arms up like a ballerina. Hold and repeat the posture and actively respectively.
Rest against a solid wall, extend a leg backward and stretch the bent leg’s foot for some counts. Repeat the same against the other limb.
Perform above-elicited workouts daily as part of your routine. You ought to join water aerobics or pregnancy yoga associations practicing focused workouts for pregnant women.
Filed Under: Women's Health