Pregnancy is a very important aspect of every woman’s life, her body changes or her choices change. It is very important to stay safe during pregnancy. Exercise helps you stay in shape. If you’re having complications during pregnancy, avoid exercising, but if you don’t, exercise will help keep you and your baby healthy. Here are some exercises and tips to remember that will help you keep your body healthy.
Walking: Brisk walking is a great workout that won’t strain your joints and muscles. If you’re new to exercise, this is a great activity because it won’t affect your baby and isn’t very difficult either.
Swimming : Water supports the weight of your growing baby and moving against the water helps keep your heart rate up. It is also gentle on your joints and muscles. Swimming is also beneficial for your baby and will also help keep you fit and flexible.
• Ride a stationary bike. It’s safer than riding a regular bike during pregnancy. You are less likely to fall from a stationary bike than from a regular bike, even if your belly is growing.
Yoga: avoid poses that can be dangerous for pregnant women, such as lying on your stomach or flat on your back (after the first trimester). You can sit in meditation, suryanamaskar or any other yoga as will work for you.
Dancing: Low-impact aerobics and dance workout classes like Zumba are a great way to get your heart rate up and the endorphins flowing if you’re a beginner. As your abdomen expands, avoid any activity that requires careful balancing. Avoid jumps or high impact movements and dance slowly but gracefully.
Bike: One of the best ways to keep your body fit is cycling, you can choose a park for cycling because cycling in the natural environment is good for you, but if you are afraid of accidents, you can also opt for indoor cycling.
Kick boxing : kickboxers can continue to kick in the ring. You may find that you aren’t as graceful or quick as you were before pregnancy, so be sure to start slow. To avoid accidentally getting punched in the stomach, leave two lengths of space between you and other kickboxers,
Tips to remember before working out while pregnant
Start slowly. Going out of your way when you’re a beginner can lead to muscle soreness, slackening of resolve, and even injury. Start with 20 minutes, including warm-up and cool-down, and increase to 30 (or more, if you feel comfortable).
Listen to your body. Never exercise to exhaustion when you are pregnant. And checking your pulse isn’t the trick to knowing if you’re overdoing it. Instead, listen to your body: if it feels good, it probably is; pain or tension is not. A little sweat is good; getting soaked is not. Although vigorous exercise is fine for pregnant women, keep your intensity to a maximum of 13 to 14 on a scale of 20.
Stop at the right time: Stop exercising if you experience calf pain or swelling or muscle weakness affecting balance. Serious signs that require a call to the practitioner include unusual pain anywhere (from hips to head), cramping that does not go away when you stop.
Avoid certain exercises: Full sit-ups or double leg raises pull on the abdomen, so they’re probably best avoided. Also avoid activities that require deep back bends, deep flexion or extension of the joints, jumps, bounces, sudden changes in direction, or jerky movements.
Drink. For every half hour you sweat, pour at least one extra glass of water – more in hot weather or if you’re sweating seriously.
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