No one can deny the importance of exercise in our routine life. For a healthy life, good exercise plays the same role as healthy diet plays. Exercise is an integral part of life for overall health and wellbeing. The importance of pre-pregnancy exercise and regular exercise during pregnancy is even more for a healthy pregnancy and a healthy baby. If a woman is used to the exercise before getting pregnant, they can continue doing the same exercise during their pregnancy too. And also, during pregnancy, women must aim to stick to the current level of fitness and do not try to reach peak fitness. Here is the list of exercises by the maternity doctors in India which a woman can do during the pregnancy:
- Aerobic exercise
An exercise that makes the heart beat faster is known as aerobic exercise. Swimming, brisk walking are some of the aerobic exercises. A woman who is new to aerobic exercise must start slowly and steadily size up to a maximum of around four half-hour sessions a week.
- Cycling
One of the prodigious low-impact aerobic exercises is cycling. Nevertheless, as the bump grows, the balance of the woman will change, which could mean women are more likely to fall off. If a woman is used to cycling, she should be safe to carry on. But if a woman begins to feel not as much stable than usual, it is best to stay off the bike. One can even switch to a stationary bike until the baby is born. Even using a stationary exercise bike in the exercise room or gym or as part of the group session will do the job.
- Pilates
A woman can improve balance, strength, flexibility, and posture with the help of pilates. It could help the body cope with carrying the additional weight of the growing baby, and this also helps a woman for childbirth and recovering subsequently.
- Running
As long as a woman feels okay, it is safe and healthy to continue with running or jogging if a woman used to run or jog before getting pregnant. Also, there is no fear of a baby getting harmed by the impact of the movement. Running is also one of the great aerobic workouts.
- Strength exercises
Exercises that help in making the muscles are known as strength training exercises. Strength exercises include exercises like working with weights, swimming, walking uphill, and digging the garden. Also, it is a decent way to keep the muscles toned during pregnancy.
- Yoga
Prenatal yoga for mental and physical wellbeing is one of the best activities. Yoga involves a series of breathing exercises and body positions, which are called postures. Pregnancy yoga uses breathing techniques and relaxation with postures that are modified for pregnancy.
- Walking
Walking is one of the large bases for pregnancy fitness. If a woman feels comfortable, she can do it for the entire nine months if you feel comfortable. Also, walking is available on the doorstep and is free. Walking is a great place to start for a woman who is not used to exercise.
- Swimming
Swimming is a great way to get the heart rate up without putting additional stress on the ligaments and joints. As per the research, exercising in water supports the bump and will not strain back. For the mother-to-be, aqua natal classes might be an accessible and fun way to meet other mums-to-be.
Precautions:
Women must take care of certain things while exercising;
- Taking extra care while doing exercises where one is more likely to balance, such as horse riding, cycling, or skiing.
- Avoiding contact sports with a high risk of getting hit.
- Avoid exercising at high altitudes without acclimatizing.
- Keeping the exercise span short around 45 minutes at a time.
- Must stop if they experience any unusual symptoms.
- Avoid exercises which require lying flat on the back after 16 weeks.
- Drink lots of water
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