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Exercise and Pregnancy: What are the Best Exercises for the Pregnant?

Posted on December 31, 2015 in Uncategorized



Exercise is beneficial to almost anyone, even for pregnant mothers. Experts from The American College of Obstetricians and Gynecologists show that physical activity connected to exercise cuts the length of labor, shortens recovery time, and even help with managing weight after delivery. Exercise offers many benefits for soon mothers and a good routine must be incorporated during the course of pregnancy.

Of course, while exercise is highly recommended, pregnant women must be able to see a doctor first before embarking on a fitness program. Doctors are in the know when it comes to prescribing certain exercises in relation to a woman’s level of health. Nevertheless, if a pregnant woman is considering fit enough for moderate physical activity, here are some exercises she could possibly try out.

  1. Consider swimming. Swimming is a good aerobic exercise and water cushions the impact on joints and muscles. Try dipping into the pool at least twice or thrice a week, and make a lap or two depending on your fitness level.
  2. Take the stairs whenever possible. Take care not to overexert yourself though.
  3. Park further away and walk to the grocery. This way, you can exercise even just a little bit even if you do not know it.
  4. Walk around the house or go up and down your stairs while commercials are up on television.
  5. Tuck away the remote control and manually change television channels. That would prompt you to get up and have some physical activity.
  6. Do some stretching, even while in bed. This would strengthen your joints and lessen the risk for injuries.
  7. Schedule workouts in the gym. If you are unable to do so, try exercising at home using exercise videos or watching fitness shows on TV. Modify your movements to create less impact on your muscles and joints. Remember that you are not trying to build muscle or lose weight; you are merely strengthening yourself in preparation for labor.
  8. Kegel exercises are also good for strengthening your vaginal muscles in preparation for childbirth. Do this while urinating; try holding your pelvic muscles as you urinate. This would stop the flow of the urine and make your pelvic area stronger. Hold it for two to three second only and make your urine flow again. Try this while you’re pregnant, and notice the change in your pelvic area strength over time.

Engaging in physical exercise during pregnancy can help make the labor easier and more convenient. And even if you are not pregnant yet, regular exercising can improve fertility and prevent pregnancy-related conditions such as stress urinary incontinence (SUI). So, if you want to be pregnant, or if you want to make it light and easy, start moving now!