Before exercising during
pregnancy, talk to your health care professional to discuss your current
fitness level. Your doctor will be able to make recommendations for
types and frequency of exercise during pregnancy. In general, most
pregnant women can safely engage in low-impact forms of exercise --
which can actually keep you from gaining excessive weight and can
prepare you for labor and delivery, according to the website
FamilyDoctor.org.
Swimming
Exercising
in the water provides buoyancy to your body, decreasing the pressure on
your bones and joints. Especially as your pregnancy progresses, water
exercise may help relieve aching joints, temporarily removing some of
the stress that pregnancy weight places on your body.
You can choose any number of forms of swimming exercise: group exercise classes, lap swimming and even water jogging. If your local swimming pool offers classes, see if you can get a temporary pass so that you can try several options. You may find that deep water aerobics feels the best because you're suspended at the surface in deep water, with all weight taken off your joints.
Water exercise is also beneficial because you can work on strength and flexibility as you swim, improving your overall fitness level in preparation for your baby's arrival.
You can choose any number of forms of swimming exercise: group exercise classes, lap swimming and even water jogging. If your local swimming pool offers classes, see if you can get a temporary pass so that you can try several options. You may find that deep water aerobics feels the best because you're suspended at the surface in deep water, with all weight taken off your joints.
Water exercise is also beneficial because you can work on strength and flexibility as you swim, improving your overall fitness level in preparation for your baby's arrival.
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Cycling
According
to the American Pregnancy Association, the best thing about cycling is
that the bike supports your weight as you exercise so that you don't
have to carry your body weight throughout your workout. And because
cycles come in a variety of forms, you can take your workout outside for
a ride around the neighborhood, or you can stick to the stationary
cycle at the gym. Even at the gym you have options. Group cycling
classes, upright bikes and recumbent bikes all have their followings,
and as long as you're exercising, they're all going to be similarly
beneficial.
Walking and Jogging
You
can walk or jog almost anywhere, making it an excuse-free form of
exercise. According to the American Congress of Obstetricians and
Gynecologists, if you weren't active before your pregnancy, walking is
an easy way to start a routine.
If you jogged before getting pregnant, jogging will probably remain safe during pregnancy -- but keep in mind that as your belly grows, your center of gravity will shift, making falls more likely. Also, because jogging is high-impact, you might find that the pounding movement is uncomfortable or painful. If you feel discomfort or pain, try walking instead, or take your jog to the swimming pool.
If you jogged before getting pregnant, jogging will probably remain safe during pregnancy -- but keep in mind that as your belly grows, your center of gravity will shift, making falls more likely. Also, because jogging is high-impact, you might find that the pounding movement is uncomfortable or painful. If you feel discomfort or pain, try walking instead, or take your jog to the swimming pool.
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