Exercising throughout your pregnancy can make you more comfortable and help aid you in gaining back your pre-pregnancy shape after you've had your baby. But before you head to the gym to hit the weights, know that some types of exercise are not recommended for pregnant women. By knowing which are the most beneficial and how to exercise safely, maternity exercises can be a positive experience through your pregnancy.
Benefits
Through exercise you can experience relief from some of the pain associated with pregnancy, like a sore back. Exercising can also help boost your mood while pregnant. While you'll likely gain between 25 and 35 lbs. throughout your pregnancy, exercise can also help you manage your weight in a healthy way so attaining your pre-pregnancy shape after you have your baby is less challenging.
Exercise Safety
It's imperative that you keep your and your baby's safety in mind when you exercise. Never attempt an exercise without your doctor's okay, especially if you're considered a risk for pre-term labor, because exercise can sometimes stimulate contractions. Choose low-impact exercises that don't require a high degree of balance or contact with other people. Avoid exercises that cause you to lies on your back for a long period and those that cause you to sweat profusely or your body to overheat. As your pregnancy professes, your level and intensity of exercise should decrease.
Exercise to Try
Some of the best types of maternity exercises include those that are performed slowly and close to the ground. Yoga is ideal since movements are slowly. Join a prenatal yoga class or inform your instructor of your pregnancy so she can effectively modify poses for your condition. The American Pregnancy Association also recommends swimming, since it's easy on your joints and the buoyancy of your body can help you feel weightless and comfortable. Even plain walking can help you stay in shape in a safe and healthy way.
Exercises to Avoid
Some types of exercises are never appropriate for pregnant women and should be avoided in favor of low-impact exercises. Riding your bike requires a high degree of balance, which can change as you grow. Use a stationary bike if you want to keep up your riding. Contact sports like football or soccer could cause you to fall or to injure your growing baby. While yoga is appropriate during pregnancy, hot yoga and power yoga are practiced in very warm rooms or in quick succession respectively, so join a slower-moving yoga class instead. Always stop exercise if you feel dizzy or nauseated, or experience vaginal bleeding, contractions or heart palpitations, warns Babycenter.com.
