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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Tips for Prenatal Fitness

Tips for Prenatal Fitness

Prenatal fitness is extremely important for having a healthy pregnancy and giving birth to a healthy baby. Staying fit during pregnancy is necessary in order to avoid complications during pregnancy and at the time of labour. Read on to find tips for prenatal fitness right here.

You must have come across many articles and even your doctor must have suggested you to carry out some exercise and physical activities during pregnancy. Well, though it is easy said than done, it is very important. Many women feel uncomfortable throughout the pregnancy period and performing physical activity is sometimes out of question for these women.

Prenatal exercise does not only help you maintain your fitness or in shape, but also helps you have a normal and comfortable child birth. You will have a shorter labour and get well soon as well. It will help you stay away from stress throughout the pregnancy period and help you get strengthened for the big day ahead.

Practice Prenatal Exercises Regularly 

When you are not pregnant, the advantage of exercise is different and you can increase or decrease the rate according to your need and wish. Regular exercise will create and promote a general feeling of wellness and well-being.

When you are pregnant, regular moderate exercise will help you cope with the mood swings. It will keep your bones flexible and joints loose which will be of great help during labour.

Prenatal exercises are more effective and important because they take care of strengthening the bones and muscles used during delivery along with covering general health of the woman.

Practice Your Prenatal Fitness the Right Way

When you have decided to take prenatal exercise, it is very important you do it right. For this you should consult your doctor first and then get in touch with a specialist that has experience in instructing pregnant women. Make sure he or she has considerable experience and knowledge because a single wrong step may lead you to further trouble. 

Remember, do not overdo any exercise. As soon as you find yourself uncomfortable, just stop doing that form of exercise. There are certain yoga asanas that are restricted and pregnant women are advised not to perform them.

First find out what are the yoga asanas that you can do during pregnancy. Educate yourself with the help of various useful articles available on internet.

Prenatal exercise is good and it should never leave you feeling dehydrated, exhausted or winded. Observe that you do not feel extremely fatigued or there is any kind of chronic tiredness, spotting or bleeding or even low fetus movement. If you find any of these symptoms, call your doctor immediately.

Pregnant women who exercise regularly should drink at least 3 liters of water daily. If the weather is hot or humid, there will be more water required. So, you should take care that you do not get dehydrated any time.

Avoid doing vigorous and strenuous exercises. Exercises that require bouncing around are also discouraged during pregnancy.

Best Prenatal Exercises

Three types of exercises are best for a pregnant woman.

  1. Low Impact Aerobic Activity or Cardiovascular Exercises – Swimming, brisk walking and water aerobics come under this category. All these forms of exercises help in making joints and muscles flexible and strengthen bones that help having short and less painful labour. 
  1. Flexibility Exercises – For this form of exercise, it is advisable you join a prenatal yoga class. Gentle stretches during exercise will bring more flexibility to your bones and muscles.
  1. Muscle Strengthening Exercises – Learn exercises that can strengthen your back, legs and abdomen. The increased strength and endurance needed will be fulfilled by performing specific exercises regularly during your entire pregnancy period.

However, no matter what type of exercise you opt or the regime you wish to follow, do not forget to keep your doctor well informed.

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Ipsita Dasgupta.5 years ago
I have always been into fitness. now i am pregnant and i will continue my fitness regimen but with some modifications. i think pregnancy should not be an excuse to stop exercising.
Garry.5 years ago
I have gone through many web pages but none seem to provide enough information like the way you do. You give just enough information in simple manner. Keep it up
Kylie.5 years ago
Prenatal fitness is mostly neglected. Often women take care of their diet but fitness is not considered. This article emphasizes the importance of fitness during pregnancy.
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Discussion Forum - Recent Posts
How to stay fit during pregnancy? What kind of prenatal care is required during pregnancy? Which are the safe exercises during pregnancy?
One simple exercise which can be done in order to maintain prenatal fitness is practicing pranayama. Pranayama is one of the good prenatal exercises during pregnancy. All women should know how to prac...
I agree with you Ashu. Prenatal yoga or pranayama is very good for good health and fitness during pregnancy. It is very necessary to maintain fitness during pregnancy for having a healthy pregnancy an...
I think walking is the safe prenatal exercise. It is very important to keep body active and fit in order to have healthy pregnancy and natural childbirth. It is necessary to practice some light exerci...
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