Five of the best exercises for pregnancy
Your body is going through a lot while you are pregnant but you need to keep moving so you can maintain a level of fitness and feel good about yourself.
Many pregnant women put the brakes on working out because they are worried about overdoing it. However, there are still ways to exercise during pregnancy without putting yourself or your baby at risk.
Speak to your doctor to confirm you can still be active while you’re expecting then take a look at some of the best exercises for pregnancy.
#1 Walking
The great thing about walking is you can do it at any stage of pregnancy. It is low impact and won’t leave you feeling too exhausted to go to work during the day.
Invest in a comfortable pair of walking shoes and some supportive maternity tights. This will help you feel more motivated to step out as your belly grows.
Walking up hills is fine when you’re pregnant but make sure you stay on steady ground; you don’t want to slip and fall.
#2 Swimming
Swimming is one of the best exercises for pregnancy because it gives you that amazing weightless feeling and it is low intensity. Head to your local pool or swim in calm ocean waters for 15-30 minutes as often as you can and you will feel great throughout your pregnancy.
#3 Indoor Cycling
Spinning it out on a bike is great while your tummy allows it.
A stationary bike is definitely the safer option when it comes to riding a bicycle as you’re not amongst traffic and are far less likely to be involved in an accident. You can also set the difficulty and pace yourself the way you see fit.
#4 Yoga
Yoga is one of the best exercises for pregnancy. Head to a maternity yoga class and you will be able to stretch away all those aches and pains while building physical stamina that will help you get through labour.
Work with a practitioner who specialises in yoga and who won’t ask you to do specific moves that aren’t suitable for your pregnant body like lying on your stomach or overworking your abdominal muscles.
Don’t forget to enjoy that final resting pose at the end of class!
#5 Jogging
You can still jog during pregnancy, so long as you have your doctor’s approval. If you have always run as part of your workout, you will be able to continue, at least during the early stages of your pregnancy. Don’t use this time to achieve personal bests on the track! Just enjoy a steady pace.
For anyone who hasn’t jogged before, start off slow so you don’t over-exert your body. You don’t want to add a sprained ankle to your list of complaints right now.
Why work out?
According to Better Health Victoria, some of the benefits of exercising during pregnancy include:
— increased energy
— improved fitness
— reduced back and pelvic pain
— decreased risk of pregnancy complications such as pre-eclampsia and
— pregnancy-induced hypertension
— preparation for the physical demands of labour
— fewer complications in delivery
— faster recuperation after labour
— prevention and management of urinary incontinence
— improved posture
If you exercise during your pregnancy, you will also find it easier to fall asleep at night. And we all know expectant mothers should get as much sleep as possible!
Now you have a list of the best exercises for pregnancy, aim for around 30 minutes of gentle working out at a time. Drink lots of water and support your stomach and back with a quality pair of maternity tights. You can also invest in some recovery tights to wear after your baby arrives.
Images supplied by My Mvmnt
