Safe Exercises to Do while You are Pregnant

Just because you are pregnant does not mean that you have to stop exercising or that you cannot have a fitness routine. Exercising during pregnancy can help you to keep off excess weight as well as prepare the body for childbirth.

There are exercises during pregnancy that are perfectly safe. Of course, every woman’s body is different and reacts differently to increased activity, so it is important to first talk to your doctor before beginning any type of exercise. Even if you have been exercising regularly, you will probably need to slow down and alter your routine now. Here are a few exercises that pregnant women can indulge in.

Walking

Walking is a perfect exercise for anyone, and that includes pregnant women. To start with, walk just for ten minutes at a time. If you can, then work up to half an hour. But, always listen to your body. See whether you are able to handle long walks or not. If you are used to running, you would have to slow down your pace now. But, before you get ready for a run it is best to check with your physician, as it is a strenuous activity.

Swimming         

Swimming is another excellent activity. The great thing about swimming is that the pregnant woman can feel weightless and buoyant in the water. This feeling can be a great relief in late pregnancy stages, when the heaviness starts to wear you down. It will help you to keep your body toned without putting any stress on your muscle joints.
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Low-impact Aerobics

Aerobics is another activity that pregnant women can enjoy during pregnancy. To ensure that it is low-impact, be sure to find an exercise program with an instructor who knows what he or she is doing. Aerobics is a great way to tone your muscles and strengthen your heart.

Yoga

Yoga can be enjoyed during pregnancy, if it involves the right moves. Yoga can help a woman stay toned and in shape during pregnancy. Breathing exercises that are practiced during yoga sessions can also help breathing during your delivery as well. Again, finding a qualified instructor knowledge about what moves are safe for pregnant women is very important.
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Stationary Cycling

Doctors say that stationary cycling is also a safe activity during pregnancy. An advantage of cycling is that it benefits the entire body. Your doctor may tell you that it is alright to ride a regular bicycle for a while if you have already been doing it. An advantage with the stationary cycle is that the woman’s body can handle this activity as the baby grows. Another benefit is that you do not have to leave the house if you have your own bike at home. This could be very desirable during the later (and more uncomfortable) months of pregnancy.

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What Exercises to Avoid             

Basically, pregnant women should avoid any exercise that is extremely strenuous or could result in injury.

• Physical sports where you might get hit should obviously be avoided, as should dangerous sports where there is the risk of falling.
• Avoid any type of exercise that has too much of jumping, bouncing or twisting.
• If you were in an exercise program before you became pregnant, you may be able to continue many of your activities, although at a lower level.
• If you have not exercised before but want to start, make sure you take it slow.

Always, always, always check with your doctor before starting a new exercise regime or changing your existing one.