Pregnancy Exercises
Exercises that you do during pregnancy don't have to be substantially different from the exercise you normally do to maintain and improve your fitness. But there are some general guidelines for exercise during pregnancy, as well as some cautions, that will help you develop the safest and most effective workout during this time of extra demands on your body.Most health care providers agree that if you are already engaged in a sport or exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, though, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or to added weight and the normal softening of joint ligaments as your pregnancy advances.If you have never worked out regularly before, you can begin a exercise program during pregnancy. But pregnancy isn't the time to embark on a new sport or engage in strenuous exercises. The safest and most productive exercises during pregnancy, especially if you're exercising for the first time, are swimming and walking. These can usually be continued almost up to delivery, and they carry little risk of injury that would prevent further exercising.
Benefits of Exercising During Pregnancy : -
 
  • feel better- At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins .
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  • look better- Exercise increases the blood flow to your skin, giving you a healthy glow.
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  • Prepare you and your body for birth - Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
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  • Regain your pre-pregnancy body more quickly - You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
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    Recommended Exercises
    Aerobics :-
    If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.
    Water Workouts :-
    Water workouts typically are divided into two categories: aqua aerobics and aqua exercise. Aqua aerobics comprise of many fat-burning and endurance-building qualities of land-based aerobics, with no high-impact pounding that can be dangerous while pregnant. Aqua exercise concentrates on improving muscle tone, strength and mobility. For a perfect 30-minute workout, do aerobic activity with strengthening moves.After a warm up of 5 minutes which usually include swimming a few laps or walking back and forth across the pool; alternate high-intensity walking or jogging with low-intensity recovery periods. The duration of each interval depends on your fitness level; you can begin with 15 seconds. Then you are ready to perform strengthening moves. Alternate another aerobic set and then another strengthening move, continuing the same for 30 minutes. Now cool down for 5 minutes by swimming some laps or walking around the pool. Make sure to do some gentle stretching.
    Pregnancy Exercises
    Swimming :-
    Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.
    Walking :-
    Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.