Best Pregnancy Workouts And Benefits

Best Pregnancy Workouts And Benefits

Hello Friends, Today i am going to tell you Best Pregnancy Workouts And Benefits. This is the Best Pregnancy Workouts And Benefits. So you can check Best Pregnancy Workouts And Benefits Below Here. Pregnancy is miraculous and one of the most beautiful things on this planet. (And congratulations if you are planning to bring a new life into this world.) While you’re focusing on creating a healthy pregnancy, though, it’s important to address pregnancy workouts. One of the biggest questions I get from pregnant women is “Is it ok to workout while pregnant?” Of course, it’s always best to consult with your doctor, but unless you have some condition that is negatively affected by exercise, your doctor will usually tell you the answer is yes.

Having a healthy lifestyle is very important for your health and the health of your baby. At one time, seeing a pregnant woman exercising was rare. There was a time when seeing pregnant women exercise was rare; but that is definitely a thing of the past and for good reason. A healthy lifestyle includes exercise as well as a smart nutrition plan.

In terms of exercising while pregnant, The American Pregnancy Association recommends 30 minutes of exercise most days each week. That can include a brisk walk, a class at the gym, cycling, running, swimming and even strength training. Levels of intensity are definitely important considerations. You may have heard of the story of professional volleyball player, Kerry Walsh, getting approval from her doctor to continue playing while pregnant. While that may have seemed extreme, and for some it is, the fact is that your baby is safely nestled in the womb, surrounded by fluid in the amniotic sac, along with muscles and organs. All of this allows for movement back and forth without harm. Now, that doesn’t mean you need to become a professional volleyball player or top marathoner, though I have even read many stories of women who trained for marathons while pregnant. You simply do not have to take it that far to ensure that you and your baby get the benefits of good health and exercise.

However, I want to point out something that is critical.  When considering pregnancy exercises, this is not the time to try to lose weight. If that is your intention, you really need to shift your thinking in a big way. It’s normal to gain about 25 to 35 pounds during pregnancy. The focus needs to be on a healthy pregnancy and, while keeping your weight in check is important, it can usually be done with healthy food choices and some consistent exercise — just a little, several times a week. Ultimately, physical activity before, during and after pregnancy can provide great health benefits for you and your baby.

The benefits of exercise during pregnancy
Exercise during pregnancy does wonders. It boosts mood, improves sleep, and reduces aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby is born.

Research suggests that prenatal exercise may also lower the risk of developing gestational diabetes and preeclampsia. If you've been diagnosed with gestational diabetes, exercise can help you manage the condition and prevent complications.

Exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends that healthy women with uncomplicated pregnancies aim to exercise at least 20 to 30 minutes a day with moderate intensity on most or all days of the week. The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles to handle the physical demands of pregnancy and the postpartum period without causing undue physical stress for you or the baby.

Consult your healthcare provider before starting any exercise program. If you get the go-ahead to work out, be sure to listen to your body. Don't overdo it – stop if it hurts or feels uncomfortable.

And before you put on your sneakers, learn the rules of safe pregnancy exercise. Many gyms and community centers offer fitness classes designed specifically for pregnant women and have instructors who can offer expert guidance on exercising safely.

The following activities are usually safe for expectant moms, although some of them may not work for you as you near your due date.Click on the links to learn more about each exercise.

Things to Avoid While Pregnant
There are hormones that develop during pregnancy that typically cause the ligaments, which support your joints, to become way more relaxed than usual. This creates more risk of injury when you’re exercising while pregnant, especially when you’re using unstable movements on certain terrains. Here are few precautions you should take:

Avoid activities that could easily cause falling or missteps.
Avoid contact sports or activities that could create intense or unexpected jarring motions.
Extensive jumping, hopping, skipping, or bouncing may not be right for you, depending on your previous exercise routine. 
Be careful when doing movements that require twisting your waist while standing. 
Do not perform high risk activities such as skydiving, surfing, hot yoga or scuba diving. 
Generally, if you haven’t been doing any exercise, make sure that you do not perform sudden bursts of movement. You have to ease into it.  Be careful when exercising in hot, humid weather. It’s key to avoid becoming dehydrated. Never hold your breath while exercising and simply do not push yourself too far. 

Best Pregnancy Exercises

Walking
Walking is great for anyone. It’s a relaxing workout and perfect if you weren’t exercising prior to pregnancy. It is also perfect for gathering a group of friends or others who are pregnant and making it a date. (This will help you stick with it.) And, of course, the fresh air and vitamin D are wonderful side effects of pregnancy exercises that take place outdoors Having the right shoes can make this more enjoyable, so stop by your local running shoe store and an expert can help you find the right match. Also, be cautious on trails that may be unstable or slippery. Keep in mind that there are different levels of walking. Walking of any sort is great, but if you are just strolling, you are not going to gain as much benefit than if you pick up the pace a little bit. Again, if you are new to this, it may take a little time. Work into it slowly and keep a close check on how you feel. 

Running
Walking too easy for you? Try running. This is more likely to happen if you were already a runner. Just remember to check with your doctor first regardless of whether you were a runner prior or not. Easy jogging can be great while pregnant. It will definitely get your heart rate up and exercising your heart is part of the goal. You can wear a heart rate monitor or use the good ole’ standby: the talk test. If you cannot talk while running, you are probably going at it at a high intensity that may not be appropriate for pregnancy. Just keep it in check and be safe. 

Weight Training and Strength Training
Weights and resistance or strength training can be great but you have to be cautious about the amount of weight you are lifting, even if you lifted before becoming pregnant. Light hand weights and resistance bands can provide great muscle toning during pregnancy and instead of increasing the weight,  you can simply increase the number of repetitions. You can also do a lot of strength training using your own bodyweight. Talk to a personal trainer or work with a professional at your local gym. They can show you how to do the movements correctly to ensure to best results while being safe.

Swimming
If you were to ask me what my all time best suggestion is for exercise during pregnancy, I would have to go with swimming.

Water exercises are amazing because they support the weight of your body while reducing stress on the body and they help eliminate tension in your legs and back. Maybe the best part? You don’t have to worry about injury through tripping and falling. You can get the heart pumping while working all of your muscles and while getting some much-needed relief for your muscles and skeletal system. You can join a class at your gym and even work with a swim coach for a more specific exercise plan.

Yoga
Yoga for pregnant women, called prenatal yoga, provides low-intensity exercise for moms-to-be. It offers a holistic mind-body-soul approach that seems to help expecting mothers get in tune with their bodies bringing a sense of awareness. Some poses can be harder than others. Take it slow and easy, listen to your body and only do what feels right for you. Do not put yourself in a risky pose that could cause you to fall. If you feel pain, stop. There are tons of videos online and prenatal yoga classes are usually very easy to find. However, I strongly recommend avoiding forms of hot yoga, such as Bikram. Because the rooms are set at a high temperature, it can be dangerous for you and your baby and may cause hyperthermia. 

Cycling
Cycling is very popular these days and you may be already be a cyclist, but pregnant women often worry about the dangers of on-road cycling, including falls or even getting struck by a car. There are options. If you are concerned, choose a spin class at the gym. Whether you’re new to cycling or are an avid cyclist or triathlete, these classes are often a great fit. They’re low impact and done in a group setting, providing motivation. Can’t make the class times? Most gyms allow you to use the spin bikes when classes aren’t in session. You can do lots of different workouts on your own, such as intervals, to get the heart pumping. Using cycling shoes  that allow you to clip in can provide a better workout, but they aren’t required. Most have straps that you can slip over your running shoes to help maintain better contact with the pedals.

Regarding the class, just like the other exercises, you have to decide what is most safe for you and your baby. If standing feels too intense or gives you the sense of possibly falling, avoid it. Keep an eye on your heart rate and how you feel. Pushing harder may be risky so monitor your effort. (19, 20)

Exercises For Pregnancy
Here is a great routine that you can do in 15 to 20 minutes. You can add a 10-to-20 minute brisk walk to this routine a few times a week. Do 2 sets, with a 1-to-2 minute break between each set, working up to 3 to 4 sets over time.

Squats
Squatting during labor can be beneficial by opening your pelvic area. Stand with your feet shoulder width apart and slowly lower into a squat position, as if you are going to sit in a chair. Keep your back straight, and put your weight into your heels. Hold the squat for 10 to 20 seconds, then slowly return to the starting position. Do 5 to 10 repetitions.

Pelvic Tilts
Pelvic tilts help strengthen the muscles in the abdomen area while reducing possible back pain during labor. Get on your hands and knees in tabletop position. Tilt your hips forward while pulling your abdomen in and rounding your back. Hold this position for a 5 to 10 seconds, then return to tabletop position. Do 5 to 10 repetitions.

Bent Over Dumbbell Row
Stand with your feet hip distance apart. Hold a light weight in each hand with the palms facing each other. Lean over, bending at the hips and pushing your butt back. Try to keep a flat back. While bent over, extend arms towards the floor, then slowly bend the elbows and lift the weights up by your chest. Extend your arms and repeat. Do 10 to 20 repetitions. 

Standing Side Bends
Stand with your feet hip distance apart holding a light dumbbell in one hand. Knees slightly bent. Bend to the side that is holding the dumbbell and return to an upright position. Repeat 10 to 20 times, then do the set on the other side.  

Dumbbell Curls
Stand with your feet hip distance apart, knees slightly bent. Start with a dumbbell in each hand, arms down by your sides. Slowly bend the elbow, bringing your arms up so that the forearms are parallel to the floor. Return to the starting position. Do 10 to 20 repetitions.

Risks of Pregnancy Exercises
As noted previously, always make sure you get clearance from your doctor before starting any exercise program. If you experience any dizziness, vaginal bleeding, chest pain, contractions, breathlessness or discomfort, stop your workout immediately and consult your doctor.

Final Thoughts on Pregnancy Workouts
Getting your doctor’s approval to perform pregnancy workouts can not only improve your health and mental mindset during pregnancy, but it can also get you into great shape heading into labor. Pregnancy workouts are linked to a lower risk of pregnancy health issues like high blood pressure, preeclampsia, back pain, mood swings and other symptoms.

It’s best to avoid super high-impact exercises while pregnant. The best exercises to choose depend someone on your exercise background heading into pregnancy, so consult with your doctor to find the best types of pregnancy workouts. For most women, though, exercise can be a safe and healthy part of pregnancy.