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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Best Exercises for Pregnancy

Best Exercises for Pregnancy

Exercising when you are pregnant is very important. It keeps you active and boosts your energy. It also helps you in getting back to normal shape after delivery. American College of Obstetricians and Gynaecologists recommend exercising for at least 30 minutes a day for 3-4 days in a week.

Benefits of Exercising
  • Strengthens your muscles to carry increased weight
  • Reduces back pain
  • Prepares you for labour and birth
  • Boosts your energy and mood
  • Gets you proper sleep
  • Helps you in postpartum weight loss

Exercises for Pregnancy

Your exercise regimen should include cardiovascular exercises (for your heart and lungs) and muscle-strengthening exercises (to give you flexibility and strength). Exercises which involve jumping, hitting, or has risk of falling or skidding should be avoided. Consult your physician before you start any of the following exercises. These exercises should be practiced strictly under the supervision of certified trainer.

Cardiovascular Exercises

1. Walking

Walking is the best exercise which keeps you fit. It helps in strengthening knees and ankles and prepares the body for the weight gain during pregnancy.

2. Swimming

Swimming is one of the best and safest exercises for your arms and legs, and for your heart and lungs. It helps in easing back pain and swelling in the legs. It makes you feel lighter even after the weight gain.

3. Aerobics

You should go in for simple aerobics. It helps in strengthening your heart and lungs and in toning your muscles. You can join prenatal aerobics classes.

4. Dancing

You can dance to keep yourself fit and moving, but sudden moves, jumps, dives, turns and twists should be avoided. It is always better to dance under a qualified professional by joining an antenatal dance class.

Muscle-Strengthening Exercises

5. Yoga

Yoga is one of the best and oldest forms of exercise during pregnancy. It helps to relieve your stress, tone your muscles, stay flexible and relaxed. You must practice yoga for pregnancy strictly under the supervision of certified yoga instructor.

6. Pelvic floor Exercises

Pelvic floor (which stretches from the back to the front of your body) bears the weight of your body, and maintains your bowel and bladder control. However, during pregnancy, increased weight can cause it to become weak and over-burdened. Thus, exercising to strengthen the pelvic floor muscles is very important. To understand this exercise properly, consult a professional or your physician and practice it under their guidance.

7. Stretching

Stretching is good for your body as it keeps it flexible and relaxed. It helps to calm the muscle pain. However, do not over stretch your body and muscles. Practice stretching exercises only under the supervision of a certified expert.

8. Stationery Cycling

Due to change in centre of gravity, normal cycles can cause you to fall. Therefore, riding a stationary cycle is safe. It boosts your energy, improves your sleep and prepares you for labour. However, before starting the cycling exercise during pregnancy, you must consult your doctor.

Exercising helps you to adapt to the physical and emotional changes that comes in with pregnancy. It is recommended to consult your physician when you start exercising or join any classes.

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