Well, there’s nothing more satisfying than the feeling of being pregnant. When you are expecting a baby, your entire lifestyle changes. You become extra careful about what you eat and the types of workouts you do. And as your pregnancy gradually progresses, you eventually leave all types of workouts for the safety of your baby.
However, there are safe exercises for women that pregnant ladies can add to their routine or continue doing during the pregnancy. Do you want to know what are those safe and easy exercises?
7 Safe Exercises for Pregnant Women
The following exercises are deemed safe for pregnant women by the best fertility doctor in the UAE
1. Walking
Do you enjoy walking at night or in the early morning hours? Walking is a ritual for some people; their day remains incomplete without completing a specified number of steps daily.
If you are one of them, then there’s good news for you. Walking is good for pregnant women. It reduces the risk of complications during pregnancy and delivery, helps with weight management, boosts mood and energy levels, and eases back pain associated with pregnancy.
So irrespective of the stage of pregnancy, walking is a safe exercise for women expecting a baby.
2. Swimming
Swimming is another safe exercise for pregnant women. When done properly, water does the supporting work for the human body, thus there’s no such impact on the joints and ligaments. That’s why there’s no risk in swimming for pregnant ladies.
Swimming is naturally a strength conditioning exercise. Any such exercise shortens the labor and mitigates the risk of complications associated with pregnancy. Still, it’s important to be cautious while being in the pool. Avoid jumps and slides.
And don’t forget to consult with a doctor before adding swimming to your daily workout ritual.
3. Basic squat
While it may feel like strenuous exercise for a pregnant woman, basic squats aren’t dangerous. In fact, squats help in maintaining strength and range of motion in the hips, glutes, core, and pelvic floor muscles.
Also, squads help in improving your posture and may help you with the birthing process. The following squat exercises are safe and easy:
Bodyweight squatsSumo squatsSquats against wall Deep squat hold Chair squats4. Riding a stationary bike
Do you have a stationary bike at home? Maybe you already spend some time riding it. If so, continue doing so. The American College of Obstetricians and Gynecologists (ACOG) deemed stationary cycling safe for pregnant women.
This exercise boosts cardio fitness, helps in weight management, strengthens legs and lower body muscles, and is safe low-impact work. If you are thinking of trying this exercise, be gentle with your body in the beginning. Aim to ride a stationary bike for 10-20 minutes and extend this duration to 30 minutes or more.
5. Pelvis articulation
Fertility specialists in Dubai and all over the world recommend pelvis exercises to pregnant women irrespective of the stage of the pregnancy. If adopted from an early age, these exercises reduce the damage these muscles experience under the strain of a baby growing in the womb.
Furthermore, healthy pelvic muscles assist in labor. You will be better equipped to push — when the right is right. As a result, there will be less stress on your baby at the crucial time of delivery.
However, make sure you don’t overdo these exercises as they can result in tightening of the pelvic floor resulting in constipation, pelvic pain, and urine problems.
6. Stretching
When talking about the best exercise to do during pregnancy, how can we forget stretching? Stretching helps in lengthening and loosening the entire body's muscles. Despite all sorts of aches and pains in your body due to pregnancy, stretches will make you feel better.
On top of that, stretches will keep you physically and mentally fit. It is proven that stretching increases serotonin levels — a hormone that helps in stabilizing our mood. Increased serotonin levels also reduce stress and make us feel better.
Once again, before starting with any exercise, it is always recommended to discuss your planned exercises with the doctor to ensure your and your baby’s safety.
7. Yoga
And lastly, parental yoga is another great exercise — given that you are following a professional instructor’s advice. Parental yoga improves sleep, reduces stress and anxiety, increases the strength of muscles needed for childbirth, and helps with the back pain and nausea associated with pregnancy.
Some of the popular and safe yoga poses for pregnant women are:
Easy poseUnicorn and rainbow pose Pointer dog poseDown dog posePigeon poseGarland posePuppy poseClock squatWhat Exercises Should a Pregnant Woman Avoid?
To determine the safety of certain exercises or poses, it’s best to talk to your doctor. An exercise that may be beneficial for others might be harmful to you — depending on your condition.
Generally, the following exercises are considered harmful for pregnant women:
All high-impact exercisesExercises that require you to hold your breath for a prolonged durationExercises that involve sudden twisting movements Exercises that involve intense bursts of movement Planks or push-upsExercises that put extreme pressure on your pelvic floorSit-ups and crunchesExercises that require you to lie on your back.Watch Out for Some of the Warning Signs
If you experience the following symptoms during pregnancy after a workout, reach out to your nearest doctor at the earliest to prevent any harm to your pregnancy:
Dizziness Heart palpitationsChest painVaginal bleedingPelvic painCramping in the lower abdomenWalking difficultiesA sudden change in your baby’s movementsShortness of breathegg freezing
0
0
0
0
Sign in to leave a comment.