Articles on Exercise | Topics: exercise, exercises, exercising
by Osbaldo Zamora
Six Best Exercises to Try During Pregnancy
Exercise during pregnancy, when performed safely, can be a wonderful thing. It makes you feel good and it can also decrease the risk of excessive weight gain and gestational diabetes. Exercise is known to make labor and delivery and recovery go a whole lot smoother. It is generally recommended that pregnant women get between 15 and 30 minutes of cardio exercise and do before and after stretching exercises five times a week. Not sure where to start? Here are some of the six best exercises to try when pregnant.
Kegels are exercises for your pelvic floor. By strengthening your pelvic floor you can improve circulation down there, which in tern will help prevent hemorrhoids and prevent or speed healing for episiotomies or tears during birth. Having a strong pelvic floor may also help shorten the amount of time needed for pushing during birth. Plus, you can do them anywhere without anyone knowing! Not sure where those muscles are? The next time you go to the bathroom, try to stop the flow of urine midstream. When you can do that you know you are using the correct muscles. To do Kegels, tighten those muscles and hold for a count of four, then release. Repeat ten times. For best results do three to four sets of ten three times a day.
Walking is a great way to get exercise when pregnant. It can be done almost anywhere – outside if the weather is nice or around the mall when it is not. It also does not need any fancy equipment – a sturdy pair of walking shoes is all you need. It is the perfect exercise if you did not exercise prior to becoming pregnant. Shoot for about 20 minutes of walking four times a week. Got a busy schedule? Try to incorporate walking in where you can: take the stairs when possible, park further away from stores, walk to do nearby errands, or get up to change television channels.
Yoga is another great way to get exercise when pregnant. It helps improve your flexibility and muscle strength. It is also a good way to practice the relaxation, breath control, and concentration that you will need during labor and beyond. If you are already doing yoga, the transition to prenatal yoga and even to mommy and me yoga (if you desire) should be an easy one. If you are new to yoga, consider joining a prenatal yoga class or getting exercises from a book or video.
| Quote of the Day |
There is not enough exercise in this way of life. I try to make up by active gymnastics before I dress when I get up, by walking rapidly in the lower hall and the greenhouse after each meal for perhaps five to ten minutes, and a good hand rubbing before going to bed. I eat moderately; drink one cup of coffee at breakfast and one cup of tea at lunch and no other stimulant. My health is now, and usually, excellent.
| —Rutherford Birchard Hayes (1822–1893) |
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Low impact aerobics can be a fun way to get exercise while pregnant. They are easy to do at home with the assistance of a video, or you can join a prenatal aerobics class at your local gym. If you are currently doing aerobics, some modifications may be necessary to prevent your heart rate from going to high or moves might need to be changed to prevent falls. If you are new to aerobics it is better to contact a professional to get you started. Start slow, and listen to your body to know when you have had enough.
Many women enjoy swimming throughout their pregnancy. Being in the water helps to support your weight, this can cause the feeling of weightlessness and help decrease strain to your joints. It helps with cardiovascular activity and muscle tone. Some community pools even offer special pregnancy courses or water aerobics. It is best to avoid diving, though, as your center of gravity changes during pregnancy.
Pilates is another exercise that is gaining popularity with pregnant women. Pilates focuses on breathing, relaxation, and the abdominal muscles, all of which is beneficial during pregnancy and during labor and recovery. Strong abdominal muscles can help reduce back pain. The stretching and toning exercises can help maintain flexibility and stamina. The flowing, controlled moves in Pilates makes it a good choice during pregnancy as it allows you time to adjust your posture and alignment for best effects. Classes are usually readily available, or you can purchase books or videos to exercise at home.
Regardless of whatever exercise you choose, it is important to keep in mind a few things. Never start a new exercise program without speaking with your doctor. Keep your heart rate under 140 beats per minute, or to a level that you can comfortably talk through without sounding winded. If you experience dizziness or faintness, headaches, shortness of breath, uterine contractions, or any bleeding or leaking of fluid stop immediately and call your doctor. Always start new exercises slowly and listen to your body and you will be able to stay fit while pregnant.
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