Fitness is crucial at every stage of life. Even during pregnancy, one can gain ample health benefits through physical activities. Pregnant women need to follow several dos and don’ts and avoid any activity that can be risky – such as lifting heavy objects or taking certain medications, alcohol, or excess caffeine. However, doing specific exercises are actually safe for them. Many pregnant women complain about discomforts, such as backaches or bloating. Pregnancy exercises will help strengthen their body and eliminate these discomforts.
We share some simple exercises a pregnant woman can do that will be beneficial for her and her baby.
1. Brisk Walking
Walking is one of the safest forms of exercise for expecting mothers. For pregnant women, it is essential to keep moving as that will improve the blood flow, reduce backaches, and enhance energy levels. Moreover, it is the simplest exercise for which one does not need any equipment.
Amidst the joy of pregnancy, physical discomforts like muscle cramps can be extremely annoying. Yoga has a holistic approach to calm the mind and strengthen the body. However, one should ensure to avoid standing in the same place or holding a yoga pose for a prolonged duration. Some yoga poses beneficial for pregnant women include:
- Trikonasana or Triangle pose
- Virabhadrasana or the Warrior pose
- Sukhasna or Easy Pose
- Marjaryasana or Cat Pose
Swimming is among the low-impact exercises for pregnancy, although it may not be suitable for some women having any medical condition.
Water provides a soothing effect and relieves pains and aches that a woman may experience. This form of exercise is safe for all three trimesters. Swimming boosts muscle strength, improves sleep, and benefits joints and cardiovascular health. Moreover, it also has positive effects on the unborn baby’s neurological system.
4. Squatting and Pelvic Tilts
Squats are perfect resistance exercises that improve posture and aid in the childbirth process. They are an excellent form of relaxation for the body. They help maintain balance and mobility in the hips and give strength and stretch to legs and pelvis.
Similarly, pelvic tilts involve the delicate movement of the spine and help in strengthening the muscles of the lower back and abdomen, thus reducing any pain. It helps by giving a good stretch for the core muscles involved in labour.
To Sum Up
Just like following a healthy pregnancy diet and right sleep pattern, maintaining an exercise routine is of utmost importance for pregnant women. Deep breathing and meditation can significantly help too. Performing moderate-intensity pregnancy exercises at home for at least 30 minutes in a day will help a woman cope with the changes her body experiences. It will also build her stamina and prepare her for childbirth.
There are also some exercises to avoid during pregnancy, which may involve lying flat on one’s back, contact sports, high-impact workouts, etc. Hence, before choosing any form of exercise, it is advisable to consult a doctor. It is because certain activities may not be suitable for all women, especially if one has any complication like cervical problems or symptoms of heart diseases, lung diseases, etc.
Disclaimer: The information given in this article is only for reference purposes. Please consult your doctor for professional medical advice.