Pregnancy

Exercises for Pregnancy: Benefits and Types

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A lot of women avoid doing sports during pregnancy, which is a wrong decision as exercising for pregnant women really does wonders.

 

Benefits of exercising during pregnancy:

 

Exercising has many benefits for pregnant women, including:

 

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  • Boosting the mood.
  • Improving their sleep.
  • Reducing aches and pains.
  • Strengthening muscles.
  • Building endurance.
  • Helping them to get prepared for childbirth.
  • Helping women to lose weight and get back in shape after the baby is born.
  • Lowering the risk of developing gestational diabetes and preeclampsia.  
  • Helping in managing the gestational diabetes (if existed) , and preventing complications.

The American College of Obstetricians and Gynecologists recommends that healthy pregnant women must do exercises for at least 20 to 30 minutes a day to get their heart pumping, and manage weight gain. Exercises can also prepare your muscles to handle the physical demands of pregnancy.



Try these activities which are usually safe for pregnant moms and provide the best results:

1- Walking

Walking is one of the easiest sports ever as it keeps you fit without jarring your knees and ankles. As a result, doctors recommend it as an effective cardiovascular exercise for pregnant women.

It doesn’t actually require any equipment except a pair of supportive shoes of good quality.

 

2- Running

Running is another good sport to exercise your heart and build endurance during pregnancy. Being pregnant doesn’t determine the intensity of your run, as it just depends on whether you are a runner or a newbie.

Additionally, start at a slow pace on shorter routes if you’re a beginner, then increase your speed gradually.

 

3- Yoga

Yoga is an amazing sport which can maintain muscle tone and keep you flexible. However, it must be accompanied with walking or swimming several times a week to give your heart a workout.

 

4- Swimming

According to many healthcare providers and fitness experts, swimming is considered as one of the best and safest exercises for pregnant women.

Swimming exercises your arms and legs providing many cardiovascular benefits. Swimming also reduces swelling, and allows you to feel weightless.

If you have a low back pain, swimming is very helpful for you.

 

5- Aerobics

As a pregnant woman, you can do some aerobic exercises to strengthen your heart and tone your body. However, it is better to take a class for pregnant women, to be sure that every movement is safe for you and your baby.

 

6- Dancing

Dance on your favourite tunes and get your heart pumping at the same time. You can do it anywhere, anytime.

Moreover, try to avoid the moves which need leaps, jumps, or twirls.


7- Stretching

Wanna keep your body limber and relaxed? Try stretching. This can also prevent muscle strain which most pregnant women have.

For the best results, make sure to add stretching to your cardiovascular exercises.

 

8- Weight training

Weight training can be a a great kind of exercises for pregnant women as long as they take the necessary precautions.

You have to use good techniques and control your movements to avoid any problems.

Doing some sports everyday is very helpful for your health and your baby’s health as well. It would also be helpful for peparing yourself for all the baby lifting which you’ll be doing soon!


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