Pregnant women, they need to make sure that their body is in the best condition possible, they need to eat healthy foods and exercise regularly. This can be difficult for some women especially during the first trimester when it is hard to find time for workouts.
Pregnant women should always start their exercise routine early on to avoid complications. However, some women find it difficult to exercise during pregnancy because of cramping or discomfort. These are just some of the effects that pregnant women might experience with exercise.
One way to combat these symptoms is by doing modified versions of exercises that the woman is used to doing. Exercise is very important for not only pregnant women but for all women who are expecting a baby. It helps the body recover from delivery and also prevents postnatal depression rates from rising too high.
Instead of running, swimming, or lifting weights, pregnant women can perform low-impact exercises, there are other exercises a pregnant woman can do.
Best Easy Exercise for Pregnant Women
Being a pregnant woman doesn’t mean you can’t exercise, pregnant women needs exercise and here are easy exercise for pregnant women
1. Cardio – Walking
Walking while pregnant can be a great way to maintain a healthy pregnancy, it is not only an effective form of exercise, but it also helps to reduce the risk of complications and even aid in labor and delivery.
2. Aerobics Exercise
This involves gentle, rhythmic movements of the arms, legs, and torso, aerobics is safe for pregnant women because it does not require any impact on the body or fast movements. It can be performed either on or off the floor, this is one of the best exercises for pregnant women to help them prepare for labor and delivery. It boosts stamina, strengthens muscles, alleviates back pain, and helps relieve symptoms of pregnancy-related morning sickness.
3. Tae Bo
Is a popular exercise program that’s often used by pregnant women to help ease the discomfort of pregnancy, it is said to be beneficial for both mother and baby as it tones the muscles and helps with balance. This exercise is easy to do and can be done anywhere, even while lying down.
4. Strength training
This is important to help maintain muscle mass and strength, there are many reasons to strength train during pregnancy, including maintaining bone health, controlling weight gain, reducing the risk of injury, and reducing the risk of muscle cramps.
5. Chest Presses
Pregnant women often ask their doctors about exercises that can be done during pregnancy, the most common exercise that is recommended is the chest press. This exercise involves lying on your back and using your hands to place pressure on your chest muscles with a straight elbow. Some doctors recommend 10 reps of this exercise every day.
6. Lateral raises
A lateral raise is a great way to exercise your pregnant belly and strengthen your core, the lateral raise can be done by standing with your feet hip-width distance apart and holding a dumbbell in each hand. Bend your arms at the elbows and lift the dumbbells up to the sides of your body while keeping them close to your chest, then slowly lower them back down.
7. Flexibility – Yoga
Practicing yoga while you’re pregnant can help prepare your body for labor and delivery, it helps to reduce the risk of a C-section and cramps, and it strengthens your pelvic floor muscles.
Benefits of Exercise During Pregnancy
There are a lot of benefits that exercise provides for pregnant women, the most important of these is that it helps to increase the chances of a healthy pregnancy and a healthy baby.
1. Reduced risk of gestational diabetes
Gestational diabetes is a type of diabetes that occurs during pregnancy, it’s the most common cause of low-birth-weight babies who are born small because their mothers did not receive enough nutrients. There are various ways in which gestational diabetes can be prevented, including the consumption of healthy foods, regular exercise, and overall weight control.
2. Reduced risk of gestational hypertension
Gestational hypertension is a type of preeclampsia that causes high blood pressure during pregnancy, this condition is more common in women who have a history of chronic hypertension or gestational diabetes, smokers, and women with a family history of chronic hypertension. It can be prevented by exercise, which reduces the risk of high blood pressure.
3. Reduced risk of gestational weight gain
Pregnant women and those planning to become pregnant should consider taking a walk or doing some light exercise to reduce the risk of gestational weight gain.
4. Reduced risk of pre-eclampsia
Pre-eclampsia is a condition that occurs in pregnant women that causes high blood pressure, protein in the urine, and swelling. Although the risk of pre-eclampsia can be reduced by exercising during pregnancy, some research suggests it may be too late if exercise begins after the first trimester.
5. Improve blood pressure levels in pregnant women
A healthy lifestyle is important for pregnant women, pregnant women should exercise regularly to help improve their blood pressure levels and avoid complications such as preeclampsia, gestational hypertension, and preterm labor.
Conclusion – The Key to a Healthy Fit Pregnancy is Exercise
A fit pregnancy is one that can also lead to a healthier baby, there are many ways women can stay fit throughout the nine months of pregnancy, including exercising and eating healthy foods.
It is important to remember that there is no one-size-fits-all plan for what you should do during your pregnancy – it depends on how big your baby is, what kind of support you have, and what kind of health care you can access. As always, exercise during pregnancy comes with certain risks that should be discussed with your doctor before beginning any new exercise routine.