Exercise can improve your mood, help you sleep better, and strengthen your body for childbirth. Plus, it helps your heart to pump blood better.
Managing the risks
Almost all normal exercises are associated with minimal risks during pregnancy, but some modification to your routines may be necessary. If you have medical or obstetric complications, ask your doctor or midwife for recommendations on physical activities that are suitable for your specific situation.
The best exercises you can do
Walking: Walking is an exercise you can do all through your nine months of pregnancy. You can walk at a slow to brisk pace or even do some light jogging; it is effective and safe.
Swimming: It is possibly the best form of exercise for pregnant women because water supports your weight so you avoid injury and muscle strain. Swimming helps you build muscles and strengthens your heart. Just keep in mind that you may tire more quickly than when you are not pregnant. Don’t swim too far from a shore or the beach.
Dancing: This is a fun way to stay fit. And since young children love to move to music, a good way to set a routine that you might want to continue later when #baby can join you. Avoid big jumps, spins, or other unsafe movements.
Yoga or stretching: Yoga or other stretching routines improve your flexibility and balance. They are a great supplement to your other activities and are especially good as the pregnancy progresses and other workouts might be harder to do.
Kegels: Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles, you can develop the ability to relax and control the muscles in preparation for labor and birth.
Remember to drink water!
Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing heart, and urinating only small amounts or having urine that is dark yellow.
- Exercise During Pregnancy, American College of Obstetricians and Gynecologists (https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy )
- Exercises for Pregnancy, Web MD, (https://www.webmd.com/baby/pregnancy-safe-exercises#1 )
- Guidelines of the American College of Obstetricians and Gynecologists for Exercise during Pregnancy and the Postpartum Period (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724598/ )