The benefits of exercise
during pregnancy
Exercise does wonders during pregnancy. It boosts mood,
improves sleep, and reduces pregnancy aches and pains. It helps prevent and
treat gestational diabetes and may keep preeclampsia at bay. It prepares you
for childbirth by strengthening muscles and building endurance, and makes it
much easier to get back in shape after your baby's born.
Exercise is so beneficial during pregnancy that the
American College of Obstetricians and Gynaecologists recommends pregnant women
exercise at least 30 minutes a day most days of the week. The ideal workout
gets your heart pumping, keeps you limber, manages weight gain, and prepares
your muscles without causing undue physical stress for you or the baby.
The following activities are usually safe for expectant
moms, although some of them may not work for you during the last few months of
your pregnancy. Make sure you consult your healthcare provider before embarking
on any exercise regimen.
Cardiovascular
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Walking: One of the best cardiovascular exercises for pregnant
women, walking keeps you fit without jarring your knees and ankles. It's also
easy to do almost anywhere, doesn't require any equipment beyond a good pair of
supportive shoes, and is safe throughout all nine months of pregnancy.
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Swimming: Healthcare providers and fitness experts hail swimming as
the best and safest exercise for pregnant women. Swimming is ideal because it
exercises both large muscle groups (arms and legs), provides cardiovascular
benefits, and allows expectant women to feel weightless despite the extra
pounds of pregnancy.
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Low-impact aerobics: Aerobic exercise strengthens your heart and
tones your body. And if you take a class for pregnant women, you'll enjoy the
camaraderie of other moms-to-be and feel reassured that each movement is safe
for you and your baby.
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Dancing: You can get your heart pumping by dancing to your favourite
tunes in the comfort of your own living room, with a DVD, or at a dance class,
but steer clear of routines that call for leaps, jumps, or twirls.
Flexibility and strength
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Yoga: Yoga can help maintain muscle tone and keep you flexible
with little if any impact on your joints. But you may have to augment a yoga
regimen with walking or swimming several times a week to give your heart a
workout.
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Stretching: Stretching is wonderful for keeping your body limber and
relaxed and preventing muscle strain. Add stretching to your cardiovascular
exercises to get a complete workout.
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Weight training: If weight training is already part of your exercise
routine, there's no reason to stop, although most women should reduce the
amount of weight they're lifting (you can do more repetitions to ensure that
you're still getting a good workout). If you take the necessary precautions and
use good technique (meaning slow, controlled movements), weight training is a
great way to tone and strengthen your muscles.
Baby Centre
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