Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces aches and pains. It also prepares you for childbirth by strengthening muscles and makes it much easier to get back in shape after your baby is born.
Consult your doctor before starting any exercise programme to know the one that is safe for you. Don’t overdo any exercise, listen to your body and stop if it hurts or feels uncomfortable.
The following seven exercises are usually safe for expectant moms, although some of them may not work for you as you near your due date.
- Squatting
Squatting during labour may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees.
- Swimming
Swimming keeps your body toned without adding weight and stress to your joints. Swimming raises your heart rate and allows you to enjoy a safe cardiovascular exercise that is not likely to cause overheating.
- Yoga
Yoga is another great, low impact option for mums-to-be. On top of the physical benefits, yoga can also reduce that stress you’re having about labour and becoming a mother. Of course, the bigger your belly grows the harder it’ll become to stretch certain ways, so make adjustments to stay comfortable.
- Weight lifting
Lifting weights is still safe for expecting ladies as long as you make a few adjustments. Obviously your pre-pregnancy lifts won’t be the same as your eight-months-along lifts. The safest way to continue lifting is to decrease your weight and add rep and exercise extra caution handling those heavy objects.
- Walking
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
- Running
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you’re well hydrated, you avoid over-heating, and you wear good shoes.
- Bicycling
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because there is a low risk of falling. As you grow, your centre of gravity is shifting so you are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
