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Keep fit during pregnancy

Staying healthy and fit during pregnancy is of paramount importance. Exercise will help you regulate weight gain, prepare you for bearing more weight, and get you in shape for childbirth. Exercise can elevate your mood and improve your sleep. In fact, being active is the best thing you can do for yourself and your baby.

Light workouts, yoga, walking, pilates, swimming & water aerobics, weight training and so on can be attempted as part of your fitness routine. Yet, keeping your doctor informed about the pattern of exercises you plan to do is also necessary. Besides, watch your step and avoid falls.

Getting started

If you haven’t been exercising regularly before you got pregnant, this is the time to cultivate such a habit that could be beneficial for a lifetime. Start off with a low level of exertion and work up to 30 minutes a day, three to five times a week. If possible, work with a trainer who has expertise in working out during pregnancy.

Enjoy your exercise. Step into the gym for some light workouts. Rise up with the sun and do some yoga or go dancing with friends or splash around in the pool. Five minutes of stretching and warm up before workout will help your muscles prepare for exertion. For the last five minutes of a 30-minute workout, switch to slower exercise and stretch any tight muscles.

Yoga

One of the best forms of exercises, it helps build strength, balance, reduces blood pressure and teaches you breathing rhythms which will help during delivery. Long after childbirth, when you enter menopause, it can help prevent osteoporosis by building bone mineral density.

Take care not to overexert by pulling muscles or getting overheated. Thirty minutes of yoga a day is great. Avoid asanas which make you lie on your back or twist the abdomen. Headstands should also be avoided.

Walking

Undoubtedly, walking is one among the greatest of pregnancy exercises. Begin with a leisurely pace and gradually increase the pace. Swinging your arms builds upper body strength and gets your heart pumping. It gives a good workout for your legs.

If you are not familiar to regular walking, start with 10 minutes a day, and increase it to 30 minutes a day gradually.

Pilates

This form of exercise improves your balance and lower back pain. These are two common challenges that women may encounter during their pregnancy. Pilates strengthens core muscles through a series of floor and equipment exercises. Focus will be on building strength and balance. Avoid poses where you lie on your back and also the twisting of your midsection. Do not overexert while doing Pilates or other belly-focused exercises.

Swimming and Water Aerobics

If you are able to exercise in the pool, it will really be a boon. The water is soothing, the exercises are low-impact and you won’t fall over. In case, you have been doing water exercises, there is no need to change your routine. Otherwise consult a swim coach or a trainer. Make sure it is a safe routine, devoid of twisting of your midsection. Pay attention not to cross your energy limits.

Weight Training

Light weight training can help build strength throughout the body and prepare you for carrying more pregnancy weight and help you deliver. Lifting free weights and working out on weight machines at a gym is strength inducing as long as you don’t over exert. Make sure you don’t hold weights over your belly, avoid lying on your back and do not strain your breathing.

Stop your exercise if you feel queasy, get too hot, feel dehydrated or experience any vaginal discharge, bleeding or pelvic pain.



Exercise and fertility

Regular, moderate exercise has been shown to strengthen muscles, build stamina, increase flexibility, increase circulation, reduce stress, prevent depression and anxiety, while promoting regular detoxification of excess hormones and toxins in the body. All of these benefits make regular, moderate exercise essential for healthy pregnancy preparation.

Women who are trying to conceive should exercise regularly at a moderate level, for 30 minutes a day, 3 times a week, with 2, 30 minute strength training sessions. Some days could include 1-2 sessions of yoga for an hour. Fertility Yoga has been shown to help support healthy fertility. Anyway, it is not recommended doing any yoga poses after ovulation that compress the abdomen if you are trying to conceive.




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