Safe Pregnancy Exercises : Best Pregnancy Workouts

 Good exercises work wonders in pregnant women. Its a good thing to engage in Safe Pregnancy Exercises that will help maintain both the health of the mother and her unborn baby.

During pregnancy, the body of the woman undergoes a lot of both physical and psycho-social changes. These changes impairs the health of the woman in a very great way.

Maintaining a regular and constant exercise during pregnancy will help improve not only your health but a whole lot of other things in your body including that of your unborn baby.

Benefits of Exercises during Pregnancy:

Regular Workout during pregnancy can help you decrease discomforts such as tiredness, fatigue and backpains and also improves your posture.

Minimal physical activities during pregnancy helps prevent gestational diabetes, helps the woman to build more strength stamina during labor and delivery, and also to in relieving stress and fatigue.

During pregnancy exercises can also help you achieve the following;

It boost your mood, improves your immunity, reduces constipation, bloating and swellings at the joints.

It helps you sleep better, reduces excess weight gain, and promotes muscle tone strength and endurance.

If you are the type that use to engage in a lot of physical activities or exercises before pregnancy, during pregnancy you have to do it with moderation (you have to reduce the way and manner you do it during pregnancy).

Some exercises are not good for pregnant women therefore should be avoided. You have to do what is most comfortable for you.

More so, if you have been exercising before you get pregnant there is no problem. You can comfortably and safely begin but that should be after consulting your Healthcare Provider. 

Don not engage in strenuous activities, walking is acceptable to begin with during pregnancy.

How Long Should I Exercise per Day:

American College of Obstetricians and Gynecologists (ACOG) recommends that 30 minutes exercise or more of moderate exercises per day on most (if not all) days of the week is acceptable. Unless you have pregnancy complications or other medical issues. 

This 30 minutes per day can be spread into three-10 minutes per day or any other way of your choice provided your general health condition is involved.

People That Should Not Exercise During Pregnancy:

Those who have pregnancy complications and medical issues like Heart diseases, Asthma, and diabetes are not advised to engage in exercises. 

It is also not advisable for people with the under listed pregnancy related health conditions to engage in exercises. 

If you have such health issues listed below, its is recommended that you see you health care provider before taking part in any exercise. Viz;

• Low placenta.
• Previously premature births.
• History of early labor.
• Weak cervix.
• Bleeding or spotting.
• Recurrent miscarriage.

Based on medical history, your Health care provider can recommend pregnancy workouts that will suit your peculiar health conditions.

Recommended Pregnancy Exercises For Me:

Generally speaking, most exercises are good and safe to engage in during pregnancy provided you you do it with moderation, caution and you don not overdo it.

The most productive and safest pregnancy exercises are listed below:

1. Swimming: 

This is one of the best and safest pregnancy exercises someone can go into.

 Swimming carries low risk of injury to both the mother and her unborn baby.

 

It is beneficial to the entire body and can even be continued till the child is born. While the pool, your body weigh less than on the ground thereby making you feel lighter.

A dip in the water brings about a relieve in sciatic pain, puffy (pillow like) ankle, and nausea (feeling like vomiting). All you just need is to be very careful while walking on the slippery sides of the pool.

Slide or step into the water rather than diving or jumping into the water.

2. Brisk Walking: 

Brisk Walking fits into your busy schedule during pregnancy. it also be continued till child birth or on the day of delivery.

One good thing about brisk walking is that, It does not require any special skill, no gym membership needed, or special equipment jut some good sneakers and you good to go.

  Other activities that can be done during pregnancy includes, jogging (done with moderation), indoor stationary cycling, low impact aerobics (taught by a certified aerobics instructor), and elliptical machines.

Tennis and racquetball playing generally are good but requires rapid change in movements and balance which can predispose one to injury. 

As the pregnancy progresses, you need to change to exercises or activities that requires little balance and coordination.

  

Avoid The Following Exercises During Pregnancy:

Some exercises and activities can be harmful during pregnancy and should be avoided. They includes the followings:

• Activities that falling is most likely (such as horseback riding and skiing).
• Exercises that requires body contacts like football, softball, basketball, and volleyball.
• Holding your breath during any activities.
• Exercises or activities that may cause mild abdominal trauma like activities that involves rapid changes in directions or jarring motions.
• Twisting of waist while standing.
• Exercising in hot , humid weather.
• Deep knee bends, double legs raises, full sit-ups, straight -leg toe touches.
• Activities that requires jumping, hopping, bouncing, running and skipping.

   What You Should Know During Pregnancy Exercises:

The primary objective of pregnancy exercise is to strengthen your muscles and improve your general body fitness. 

To gain the full benefits of the activities start by warming up for five minutes, then followed by 5 minutes of stretching. Include a minimum of 15 minutes of aerobic cardiovascular activity. 

After the aerobic activities, follow it up with 5-10 minutes of slower exercises gradually and end with gentle stretching.

      Some of the guidelines includes:

•  wear good shoe designed for the type of exercise that you want to do, this is your best protection against injury and fall.
• Good shoes gives you balance.
• Wear loose fitting and comfortable clothes and a good support bra, does that sound funny.
• Exercise on flat, level surface to prevent fall and injury.
• Give at least one hour gap after eating before exercising.
• Take adequate calories to meet up with your pregnancy needs as well as your exercise program (300 calories more per day than before you were pregnant).
• Take water before, during and after your exercise.
• Do not exercise until you get tired, if you find it difficult to talk or you can not talk normal during workout, probably you are over-exerting yourself and you need to slow down your activities.
• After exercising on the floor, slowly and gradually get up to prevent Dizziness
•  Always listen to your body.

    Warning Signs for Pregnant Women:

If you notice any of the following during pregnancy, you have to stop exercising and see your health care provider:

• Having vaginal bleeding or sudden gush of fluid from the vagina that leaks steadily.
• Feel cold and clammy.
• Feel chest pain.
• Having a headache.
• Having pelvic and abdominal pain or persistent contractions.
• Absence or decreased fetal movement.
• Feeling dizzy, faint or nauseous.
• Irregular or rapid heart beat.
• Sudden swell in your ankle, face, hands, or pain in the calf.
• Short breath.
• Difficulty in walking or having weakness of the muscle.

 

Always bear in mind that there are lots of Pregnancy Exercises that are safe for your fitness as a pregnant lady...likewise a few more that you should never try to engage in too. 

If you are not sure of the one that is best and safe for you, always seek the opinion of your healthcare provider. Which ever one you choose to do, don't be too hard hard on yourself and remember to have fun.

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