Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. Daily exercise won’t harm you or your baby when done the right way, and may even help to prevent complications.
Select a Low Intensity Workout
If you were already following an intense workout routine, you should continue the work out with a less intensity. If you were not, it’s recommended to get advise from a qualified person on the routine to follow. It is vital to keep the mind and body active during pregnancy period. Low rather than high impact aerobics is known to be suitable during this period. Your workout routine should be aimed at being fit while enjoying the activity.
Walking is considered safe to initiate when pregnant. As a general rule, a 30 minutes slow walk every day will help you in the early stages of pregnancy. Towards the latter stages you should get medical advise. Also, try to be active at home following a normal routine so that it allows you to walk within the house considerably.
Regular exercise during pregnancy can improve your posture and alleviate some common discomforts such as, Keep pregnancy niggles, such as backache and pelvic girdle pain, constipation and fatigue, at bay.
Swimming is one of the most productive activities as much as brisk walking. Also, using an indoor exercise bike, step or elliptical machines can help. These activities carry little risk of injury, benefit your entire body, and can be continued until birth.
What Exercise and Sports to Avoid
There are certain exercises and activities that can be harmful if performed during pregnancy. Such as, Holding your breath during any activity, Activities where falling is likely (such as skiing and horse riding), contact sports such as softball, football, basketball, and volleyball, any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction, activities that require extensive jumping, hopping, skipping, bouncing or running, deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches, Bouncing while stretching, Waist-twisting movements while standing, Heavy exercise spurts followed by long periods of no activity, exercise in hot, humid weather, exercises that involve lying on your back after 16 weeks of pregnancy etc are not recommended.
Verified by Dr Ravi Liyanaarachchi, MBBS
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