There are Safe Prenatal Exercises
Walking- Walking is a wonderful exercise that you can do just about anywhere. Be sure you buy comfortable shoes and that you stand up straight using your abdominal muscles to keep your back straight. Start with a five to ten minute warm-up and then stretch and resume your walk. Don't forget to stretch afterwards to reduce soreness. Walk for at least thirty minutes a day, 3 to 5 days each week.
Swimming- This is often one of the most relaxing exercises for pregnant women. Your risk of injury is very low as well. Swimming relieves pressure in the joints with the light as air feeling of being in the pool. Swimming gives you a good cardio workout using your large muscles. There is also a low chance of injury during swimming, however, be cautious that you don't slip and fall while walking near the pool. Some things you can do in the pool include shallow-water walking, water aerobics, deep-water running and swimming. Join a water aerobics class or simply swim twenty minutes each day- 3-6 days each week. Avoid hot tubs and saunas because they can raise your temperature to high levels that may cause harm to your baby.
Running and jogging- If you were a jogger before becoming pregnant, it is safe to continue. You will want to use common sense. If you begin to feel tired, slow down or walk. Do not overexert yourself. As you get closer to the end of your pregnancy, you will want to cut back. If you have complications, chances are your practitioner will have you stop running for the rest of your pregnancy. Remember to consult your practitioner before beginning.
Low impact aerobics- Low impact aerobics is safe to continue doing when you become pregnant. You shouldn't do jumps or high kicks. Adjust the exercises if you need to. A good way to do this is by doing the exercises at 1/2 speed. Join a low impact aerobics class at your local gym or purchase a workout video and exercise in your own home.
Bicycling and spinning- When bicycling or spinning, be cautious. Your center of gravity is changing making you more vulnerable to falls. Steer clear of uneven terrain when you go biking. As you get father along, you may have a hard time reaching the handlebars due to your growing abdomen. During your 3rd trimester the bike seat will become pretty uncomfortable. Remember to never overwork yourself. When you need a break, take one. If you participate in a spinning class, turn down the tension and slow it down if you feel you are working too hard.
Pilates- Pilates toughens your whole body(particularly your abdominals, pelvic muscles and back which may aid you in labor), increases flexibility and increases your body awareness. Pilates is safe to do while pregnant. Some gyms have prenatal Pilates classes or you can just purchase prenatal Pilates videos to exercise at home. You may attend regular Pilates classes, just remember to avoid movements that constrict your neck.
Yoga- The focus of Yoga is techniques to help you relax and breath. These techniques could help you breath properly as you experience through labor pains. Yoga is safe to do during your entire pregnancy. You'll want to avoid doing poses that require you to lie flat on your back or inverted poses. As with Pilates, your local gym might have prenatal yoga classes or you can find prenatal yoga workout videos to workout at home. Most gyms will have regular yoga classes, which are safe for you to attend.
About the Author
Chris Dunn enjoys writing articles about pregnancy for his pregnancy website.
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