5 Important Exercises for Pregnant Women
5 easy exercises to reduce the need of C-section
Researchers have shown that pregnant moms who regularly exercise have a less risk of experiencing any of the following:
- Gestational diabetes and hypertension
- Pre-term labor and birth
- Long labor process
- Unnatural birth and
- Late recover from childbirth.
With the right exercises, you maintain a steady heart rate, thereby improving your heart circulation and you maintain a flexible and limber stature.
As exercises generally help burn calories and prevent excessive weight gain; an exercising pregnant woman you'll be preparing your muscles for the labor and you won’t need to push too hard.
Here are 5 important exercises every pregnant woman should try:
Swimming is recommended by most fitness experts and healthcare providers as one of the safest and effective exercises for pregnant women. This is because it poses little risk of injury for both mom and baby.
Part of the effects of swimming is: it helps exercise the large muscle groups (arms and legs), it reduces swelling in the joints through the cardiovascular benefits it provides and it brings about a soothing weightless effect which helps to feel light and nimble; a relief from all the extra pounds being carried.
The perfect mat for home exercises for pregnant women
Low risk exercises for Pregnant women
Walking is one of the most effective cardiovascular exercises for pregnant women. It helps to maintain a strong heart, toned muscles and fit body; which leads to prevention of preeclampsia and gestational diabetes. In other words, walking prepares you for labor. And the fun part is you alredy do it every other day, plus you don’t need any instruments or instructors; you can do it anywhere, anytime.
All you need to do is ensure you wear supportive footwears during all walks, walk on smooth surfaces and don’t exert your ankles and knees.
The basic benefits of Yoga includes: strengthened muscles, flexibility, efficient blood circulation, and relaxation.
Yoga helps you manage your blood pressure and trains you to stay calm and in control when you eventually land in the labor room.
Do this using a comfortable Yoga mat like the Crown Sporting Goods Ultra-Thick Yoga and Exercise Mat above.
Dancing is advisable for pregnant women not only because it’s fun, but also because it’s a great form of exercise to keep your muscles toned and flexible. Similarly, dancing keeps your heart pumped up; increasing your blood circulation.
The trick with dancing is to keep it simple, don’t do any stunts, jumps or flips especially when you are in the third trimester. In other words, the older your pregnancy, the less forceful your dance moves should be.
Low Impact Aerobics
Aerobics exercise helps to strengthen your heart, tone your body as well as protect your pelvic floor.
As a pregnant woman, your Aerobic exercise should be Low-impact (always have one foot on the ground). Do Aerobics with the exemption of jumps, leaps, high kicks, fast running etc. Instead try brisk walking, stationary cycling, marching with raised knees etc.
NEED MORE LOW IMPACT EXERCISES? Check out the TANGOFLEX for Mommies Low Impact Prenatal Workout DVD set.
Low impact exercises for the 3 stages of pregnancy
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.