Many forms of exercise are not
only safe while you are pregnant, but engaging in them may help you feel
better. Avoid activities where there is contact or a risk of falling,
and focus on low-impact forms of exercise. Prior to your pregnancy, if
you were jogging, lifting weights or playing tennis, you may be able to
continue those activities during your pregnancy. Consult with your
health care provider regarding the most appropriate types of exercise
for you.
Walking
Brisk
walking is considered a moderate form of aerobic exercise that improves
your circulation, increases your lung capacity and burns extra
calories. Wearing a quality pair of walking shoes will help make your
walks more comfortable. If you walk on a treadmill, hold on to the hand
rails to prevent slipping and falling. If you are just beginning a
walking program, start off slowly and gradually increase your speed and
distance.
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Water Exercise
Exercising
in water provides support for your body and virtually no impact on your
joints. You can exercise in the water by yourself, or join a local
water aerobics class. Different water aerobic instructors have different
styles, so observe a class first before participating. Water aerobics
provides the benefits of moderate aerobic exercise. Also, the resistance
of the water firms and tones your muscles. If you are a good swimmer,
swimming laps is an alternative form of water exercise that conditions
your entire body.
Cycling
Cycling
is a nonweight-bearing activity that you can perform outdoors on a
bicycle, or indoors on a stationary bike. According to Dr. Joanna Stone,
a gynecologist at babycenter.com, the time to start riding a bicycle is
not during your pregnancy. However, if you were proficient at riding a
bicycle before your pregnancy, you may continue riding it during your
first trimester, states Stone. Past your first trimester, as your belly
grows, your center of gravity shifts. This shift increases the chances
of losing your balance and falling off your bike.
Aerobics
Generally,
during your pregnancy, you want to participate solely in low-impact
aerobic classes. Some fitness centers offer specialty aerobic classes
for pregnant women. For firming and toning, some classes use hand-held
weights. Consult with your health care provider if you have any
questions about the safety of your aerobics class.
Warning
To
avoid becoming overheated, avoid exercising in a hot and humid
environment. Also, drink plenty of fluids prior to, during and after
your workout. When you exercise, wear loose-fitting, comfortable
clothing.
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