HEALTH TIPS

9 Types Of Exercises For Pregnant Women

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Exercise. This is a very kind and friendly word for anyone to hear. By merely looking at your belly, you may think that it is necessary to lessen your movement during pregnancy, but that is not true. The idea is you need exercise. And in this website, we are going to give you a list of the several reasons why you should be exercising when you are pregnant. But at this point in time, it is but necessary for you to know first the different exercises that are safe to do.

Medical practitioners have always been researching on the benefits of exercise and it shows that there are so many health benefits. In fact, in an article published by NHS UK, there are several health benefits of exercises mentioned such as:

  • a 30% lower risk of early death
  • a 30% lower risk of falls (among older adults)
  • up to a 20% lower risk of breast cancer
  • up to a 30% lower risk of dementia
  • up to a 30% lower risk of depression
  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of colon cancer
  • up to a 50% lower risk of type 2 diabetes
  • up to a 68% lower risk of hip fracture
  • up to an 83% lower risk of osteoarthritis

Looking at those health benefits, we should be exercising. And look at what might happen to your body if you are not exercising. Well, it will be the opposite of the things mentioned above.

How about on pregnant women? They need exercise but they should be guided accordingly in doing so due to their critical condition. Take note: if you are pregnant and would like to do some exercise, you should be sensitive and aware of your limitations. Well, you cannot do all exercises but there are several good exercises that you can do with moderation. The list is below:

  1. Aerobics. The best thing about aerobics is that you will be able to connect with other pregnant women and enjoy their company. There are aerobics sessions that are intended only for pregnant women. This is a fun way of making slow movements intended for exercising. Balance is so important in aerobics that is why you have to have an instructor in doing such thing.
  2. Constant Smooth Movement. This is a free form of exercise wherein you are greatly aware of your movement. You cannot just remain sitting the whole day through and doing nothing. With this, you can do simple household chores for your benefit. By doing so, you are making constant smooth movements that gives you exercise.
  3. Dancing. Concerning your cardiovascular health, dancing is an excellent exercise. There are so many types of dances that you can do but make sure that they are safe. You can enroll in a dance class if you want to in order to have an instructor. With that, you will be guided accordingly. Just minimize your movement and avoid steps that might harm your baby. Ballet jumps and poll dancing is not allowed.
  4. Indoor Cycling. Well, if you are craving for biking, this is an alternative. Taking on a stationary bike is a good exercise for pregnant women. It will definitely boost your heart rate without stressing your joint. You can go to a gym or buy your own stationary bike if you want to. If you are still unsure about this, ask an instructor or expert to assist you.
  5. Stretching. In preventing muscle strain and building core muscles, this is a bright idea. But doing so will also require you education. Yes, you might be educated on what kind of stretching exercise is appropriate for you. Do not force yourself to stretch further beyond your limitation. Remember that you are pregnant.
  6. Swimming. Many are on second thought of swimming when they are pregnant. Well, it’s about time to have a paradigm shift and learn the benefits of swimming when you are pregnant. As far as workout and exercise is concerned, swimming is one of the best because it requires multiple muscle movement that seem easy and light in the water. Study shows that swimming lengthens abdominal muscle. Just make sure that you are hydrated when swimming. Do not forget wearing water safety apparatus and brining floating devices when needed.
  7. Walking. Compared to running, walking is safer. In fact, it is the simplest form of exercise that you can normally do. If you do this, you will be able to increase your endurance. One very important tip that you need to consider when walking is contacting your doctor first in order for him or her to give you the best advice when walking. By doing so, you will be able to know how many minutes you will spend when walking. It is also necessary to have a company when walking not just to have someone to talk to but for safety purposes. Aside from that, it is also advisable to wear safety gear and make sure that you are comfortable with what you are wearing when walking. See to it that you are doing this in a good weather.
  8. Weight Training. This type of exercise requires trainer. Yes, you may think that it is weird but this is recommended by experts. Only, in weight lifting, there should be an allowable weight only that you can carry. Do not do this immediately without the aid of a trainer or it may cause you harm especially if the weight that you are carrying is not advisable. Do this with precaution.
  9. Yoga. Yoga per se has so many benefits: improve muscle condition, relaxation, and ease muscle tension to name a few. If you are pregnant, according to yoga experts that is an ideal time to start yoga. There are yoga classes that you can join so that you can interact with other pregnant women. You don’t have to push yourself to the limit when doing yoga. Since you are in a class, you can ask for rest period and break when you are tired. Experts say that the best time to start yoga is on your second trimester which is 14 weeks of pregnancy. Just avoid some unsafe yoga postures which will be taught to you by your instructor. Such yoga postures include lying on your back, irregular breathing exercises, difficult positions, lying on your tummy, inversions, back bends, and strong twists.

Exercise is a necessity for humans, especially for pregnant ones. With proper consideration of what exercise to do, it will be a great aid to pregnancy. Look at the listed exercises above. What can you do? In deciding what exercise to do, you have to consider the following:

Your available time. Do you have available time for exercise? You have to allocate an available time for exercise that does not conflict with your schedule. Well, you don’t have to exercise that long. You only have to spend a few minutes or an hour.

The condition of your body. Are you fit for exercise? What is the condition of your body? You have to pay attention to your body condition to do the exercise. As much as possible have your blood pressure checked and other vital signs. This is to ensure that you can do whatever exercise you want to.

Your company. Do you have someone who will accompany you for exercise? Well, you don’t need company all the time. There are exercises out there that require you company especially if it is risky. But if you can do simple exercises at home without a company, that is great. What is important is that you are exercising.

The proximity of the place. Where do you want to go for exercise? You may have scouted a place where you want to go for exercise, say, a park, swimming pool, gym, etc. No matter where it is, you still have to consider the proximity and the availability of transportation. As much as possible, do not travel that far because it will be tiring on your side. If you can build your own gym at home or go to a park in your community that is better. Do not go that far.

The safety gears. You have to play safety when you do the exercise. You are carrying something in your womb so you have no time being hasty and careless about it. Invest on safety gears. Do not take that for granted. You should ask someone who knows what to wear during exercise so that you will be protected.

We have tackled a lot of issues about exercises for pregnant women and I am pretty sure you have an idea already on what type of exercise to do. Now that you are ready for your exercise, be very careful. If you are going to mix your exercise with good diet, you will achieve your goal of having a safe pregnancy. Good luck.

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