A safe, regular, exercise routine during your pregnancy will benefit you, your body, and your baby in many ways. Exercise during pregnancy helps to keep the mother relaxed and feeling good. Consistent exercise during pregnancy will also improve the labor process for the mother and the baby, and help the mother to recover from the labor in a timely manner. Before you begin any exercise routine during your pregnancy, it is important to talk with your doctor first about your exercise plans and programs.
Specific Safe Exercise Routines For Pregnant Women
By far the three best exercise routines for pregnant women involve swimming, walking, and yoga. These three exercises work all the muscle groups in the body, provide emotional relaxation, and help the mother through labor and the recovery period. These three types of exercises are considered to be the safest exercises for pregnant women, and can be performed throughout all stages of the pregnancy.
A walking routine for your pregnancy should include a brisk walk for 30 minutes a day at least 3 times a week. As you walk, concentrate on keeping your posture straight, and swing your arms gently in rhythm with the movement of your legs. Make sure that you are wearing comfortable and supportive shoes, and that you are either walking inside a gym or in a low pollution area.
Warm up for at least 10 minutes before you start walking by performing a few simple leg stretches, arm swings, and neck rolls. Cool down for at least 10 minutes at the end of your walk by slowing the speed of your walk down, relaxing your arms; then stop your walk and perform a few stretches.
Yoga routines developed especially for pregnant women are enormously helpful for pregnant mothers physically and mentally. Try to find a yoga group that is designed for pregnant mothers; these routines will help you to strengthen and stretch the muscle groups that will be used during your pregnancy and labor. Yoga breathing exercises will teach you how to stay calm throughout your labor, and how to take a moment and breathe if you are feeling especially stressed during your pregnancy. Yoga for pregnant women also offers a supportive atmosphere where you will meet other moms to be.
Swimming is one of the few pregnancy exercise routines that can be performed all the way up until the moment of labor. Swimming exercises all muscle groups and helps to strengthen the cardiovascular system. Best of all, swimming can ease a lot of the aches and pains that women experience in their latter trimesters.
Floating in the water can take away the stress on the back and legs caused by carrying extra baby weight; swimming is also extremely relaxing and will help to soothe the chaotic emotions that are sometimes associated with pregnancy. A 30 minute to 1 hour swimming routine, 3 times a week, is recommended.
Kegel Exercise For Your Pregnancy
Kegel exercises work the muscle group of the pelvic floor, and support the uterus, bowels, and bladder; these muscles can either be your best friend or your worst enemy during labor. Exercising and strengthening the kegel area while during your pregnancy will improve the birthing process, result in increased urinary control, and help your tissues to heal quickly after the birth.
Kegel exercises can be performed anywhere, and it is recommended that they are performed in sets of 10 at least five times a day. To work your kegels contract the muscles of your vagina upward and hold for a count of 5, then slowly relax them. If you are having troubles pretend like you are trying to stop a flow of urine; practice while you are going to bathroom and you will soon learn how to perform your kegel exercises.
Exercise routines during pregnancy need to be performed with increased safety and caution in mind. Never perform any exercises that make you feel uncomfortable or stressed; exercise during your pregnancy is about feeling good and staying in shape. Always drink plenty of water before and after your exercise routine. If at any time during your routine you feel light headed or dizzy, immediately stop, lie down, and drink plenty of water.
When you are in your latter stages of pregnancy, be extra careful about getting up and down; never perform a routine if you feel off balanced or feel you may be in danger of falling. Always warm up before any exercise routine, and cool down afterwards. Again, always clear a pregnancy exercise routine with your doctor before you begin.