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Fitness mantra: Exercises for pregnant women to stay fit and healthy
Exercising during pregnancy can reduce the risk of excess weight gain, back issues, prepare muscles for childbirth, and can give the baby a healthier start in life.
Those who do not follow an exercise regimen should ease into exercise.Exercise is important, but it should be low-impact, and it is important to know when to stop. Here are five types of exercises to keep a pregnant woman fit and healthy.
Brisk walking: A quick stroll around the neighbourhood is a good way to start pregnancy exercises.
This will provide a cardiovascular workout without too much impact on the knees and ankles. Choose smooth surfaces, avoid potholes, rocks, and other obstacles, and wear supportive footwear.
As pregnancy progresses, your center of gravity changes, and you can lose your sense of balance andcoordination.
Swimming: Swimming, walking in water and aqua aerobics have great health benefits throughout pregnancy. It gives a better range of motion without putting pressure on the joints. The buoyancy offered by the water may offer some relief from the extra weight.
Choose a stroke that feels comfortable, and that does not strain or hurt your neck, shoulders, or back muscles, for example, breaststroke. A kickboard can help strengthen the leg and buttock muscles. Avoid diving or jumping, as this could impact the abdomen.
Indoor cycling: Often called spinning, it is a form of exercise that’s safe even for first-time exercisers. It helps raise the heart rate without putting too much stress on the joints. Indoor cycling involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting.
The bike helps support body weight, and, because it is stationary, the risk offalling is low.
Yoga: Prenatal yoga classes keep the joints limber and help maintain flexibility. Yoga strengthens muscles, stimulates blood circulation, and enhances relaxation. These may contribute to healthy blood pressure during pregnancy.
As pregnancy progresses, skip positions that could cause you to overbalance. From the second semester, it is better to avoid poses that involve lying on the abdomen or flat on the back.
Low-impact aerobics: Aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, leaps, or fast running.
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