First of all, if you are reading this, Congratulations!!
Exercise during pregnancy is safe and exercises during pregnancy are advisable as they cause wonders to your health. They can help you from post-delivery weight gain & also keeps pregnancy aches and pains at bay. Women who are pregnant are often prone to Gestational diabetes, and such problems can be averted by exercises. Though heavy workouts and exercises should be avoided as they might be hazardous to mother and child both.
Performing exercises during pregnancy are important as it keeps you out of stress and makes your muscles strong and immune to delivery pains. Hence it is advised to all would be moms to do exercise for at least 20 minutes every day.
Recommended Exercises During pregnancy
So, here are some exercises during pregnancy that you must practice in your daily life. It is beneficial to do these exercises under the guidance of your trainer.
- Walking
Brisk walking for at least 15 minutes every day is advisable as it burns down fats and removes the harmful toxins out of the body in the form of sweat. Walking also helps in the deprivation of stress and depression. It is advisable to walk during the morning sun as it contains Vitamin D essential for your baby. Note: Aggressive Jogging is one of those exercises during pregnancy which should be avoided.
- Yoga
Doing yoga for at least 20 minutes a day is beneficial as they make our muscles stronger and pain resistant. Yoga also makes the knee joints stronger and helps in better blood circulation in the body. Yoga that needs to hold your breath should not be performed as they are not suitable for the health of both mother and child. Yoga is one of the most effective exercises during pregnancy.
- Swimming
Swimming is one of the easiest and safest exercises during pregnancy. Swimming doesn’t make you feel tired (Until you come out of the water 😀 ). Swimming is advised as it not only is an exercise for arms but also for the entire body. Swimming also makes you feel weightless even after gaining extra pounds during pregnancy.
Also read: Tips for a Healthy Indian Diet after Angioplasty
- Less stress Aerobics
Perform aerobics is good but should be done under the guidance of a certified aerobics instructor. Doing random aerobics without an expert’s guidance is dangerous. Aerobics keeps the fats out of the body and makes the muscles near the stomach stronger. It also keeps you out of post-delivery weight gain issues.
- Stretching
Stretching exercises are also one of the easiest exercises during pregnancy. Stretching helps the muscles in getting out of strain that has been caused due to pregnancy. Stretching also helps you in balancing your body during this period. It makes muscles flexible and strain free. It must be practiced for at least 5 minutes daily after brisk walking.
- Cycling/Biking (Under Supervision)
There are many myths and controversies around regarding cycling during pregnancy. If you feel like doing biking during this period, then proceed as cycling is a good stress buster and a good mood booster. Cycling not only keeps you fit but also makes you prepared for childbirth. It is one of the recommended exercises during pregnancy.
Also Read: GM Diet Plan: Losing Weight through Indian Vegetarian Diet in 7 days
The 6 Exercises during Pregnancy you should NOT do
So here are some “not to do exercises during pregnancy”, as they are dangerous to mother and child both.
- Aggressive Running.
- Exercises and yoga that require holding of breath.
- Heavy workouts like weight lifting, chin-ups etc.
- Exercise that needs you to be upside down.
- Exercise that needs to be done lying on the stomach.
- Standing for longer periods of time.
