Pregnancy is a perfect time to be fit and active. That having been said what exercises are okay for you will entirely depend on how active you have been before your pregnancy and your fitness levels. While it is critical that you play close attention to the nutrition in terms of the food you are taking, being active through your pregnancy will ensure you have an easy labor and welcome a healthy baby.
Some of the benefits that is typically seen in people who are active throughout their pregnancy are as follows:
If you are new to exercising, it is best to go slow and take the advice of your medical practitioner. You can always enlist the help of a trainer or sign up for some pre-natal classes, which can guide you through the sessions. Always use your best judgement when it comes to the effort you are putting in.
If you have been taking classes, go to a local gym or lift weights, the key would be to adapt to the new situation you are in. Here’s how:
Pilates: Pilates focusses on strengthening your core. It works on your abdominal muscles and tones them. During pregnancy, this will help to tone your muscles so you can carry the extra weight in your belly. These exercises will be great for the first trimester, but the following two trimesters will present a challenge as the workouts are usually done on a mat and that might be difficult considering your growing belly. There are a quite few ways around it by using supports and cushions which are generally available in most Pilates studios.
Yoga: Yoga with its gently movements and stretches calms your body and mind. If there are classes specifically oriented for pregnant women, this form of exercises is highly recommended. The emphasis on deep and correct breathing will allow you to be prepared for the final trimester and the process of labor. Inversions and headstands are obviously best avoided but also pay close attention to postures that require you to stretch excessively around the belly region.
Aqua Aerobics: While this is the safest form of exercise which being pregnant, ensure that you wear slip proof shoes so that the risk of falling is alleviated. Movements in the water can be strenuous especially when you are carrying extra weight. Make sure you drink lots of water. Wear lots of sunscreen if it is an outdoor pool and slow down per your comfort and body signals.
Cardio: The rule of thumb is simple, if you have always been very active before pregnancy, continue to do the same. For beginners, the best time is to start immediately. The safest and effective cardio for any beginner (even those that are not pregnant) is walking. A good 30-minute walk every day is a perfect way to keep fit. If doing a walk every day seems difficult, aim for 3 days a week and scale back your intensity (you should be able to talk while you walk, but not sing out songs). There are several machines you may use in the gym for cardio such as a treadmill, cross trainer or a stationary bike. All the above may be used if you have been using them previously. Except for walking, any other form of exercise on Live Lean Vouchers will be a little tough once you are the heaviest in the third trimester.
Each one has their comfort level with the exercises that they do. It is a commitment to stay fit and active throughout their living years. A pregnancy should not stop you from doing that. In fact, you will have a far quicker recovery back to your old self once you have the baby. Physically active people whether they are into sports or fitness find it easier to cope with the pregnancy if they continue their active lifestyle. Eventually, only you can understand your body and its exhaustion thresholds. So, use your best judgement when you exercise.