Prenatal Exercise
Pregnancy is not the time to give up your exercise regime, but it is a time for moderation. A prenatal exercise regime can include - yoga, walking, and swimming (consult with your health practitioner before starting out) to name a few. Try to exercise a minimum of 3 days per week, and no more than 5 days per week so you allow your body time to rest.
Here are some of the reasons to continue to exercise during pregnancy:
· alleviates depression and mood swings
· improves blood circulation/flow to the baby
· assists in maintaining healthy weight gain.
· maintains agility which will assist muscles and joints during childbirth
· helps you to sleep better
· Increases energy and stamina
· decreases minor aches and pains such as leg cramps
· Replace fluids by drinking plenty of water
· Listen to your body and keep workouts moderate (go easy during the last trimester)
· Stick to low impact
· Avoid jogging, horseback riding, scuba diving, skiing, contact sports
· Wear comfortable clothing
· Stop if you feel dizzy, breathless or overheated
Types of Exercises for Pregnant Women
Most exercise in moderation is fine during pregancy. However, the following exercises are low impact and the most widely recommended:
Pilates for Pregnancy
Yoga/Tai Chi/Pilates
Yoga, Tai Chi and Pilates, due to the nature of the mind-body connection, are particularly beneficial to pregnant women in relieving stress and increasing circulation and balance. Breathing techniques and poses specifically structured for pregnant women can also strengthen muscles, assist in flexibility and help maintain posture as the body’s center of gravity shifts. Yoga also assists in preparation for childbirth by overcoming the pain of labour so that it becomes manageable and an experience that is welcomed rather than feared.
Aqua Aeorbics/Swimming
Water aerobics and swimming are two great forms of exercise because little stress is placed on the body. It is also a good way to keep your body from overheating during exercise, which can be harmful to both mother and baby. Remember to try to keep it low or non-impact during aqua-aerobics and keep the swimming at a comfortable pace.
Walking
A good exercise regime during pregnancy could include a walking program, three to five days/week. Walking is an inexpensive method of exercise, you can do it with friends, and it can fit into most women’s daily schedules. Again, ensure that you do not overheat and stop if you become breathless.