Pregnancy Workouts
Pregnancy is a joyful, exhilarating yet apprehensive time in a pregnant woman’s life. When you find out that you’re pregnant, you want to make sure that do what’s best for you and your baby. You want to get the right kind of exercise. You want to know how much or which exercises are best for you.
During pregnancy, complications of morning sickness, constant fatigue and weight gain may cause you to dislike and skip exercise. Remember that a regular pregnancy exercise program will make you feel much better through mental – physical strength and stress relief. As you progress during pregnancy, your joints become looser with release of the relaxin hormone. This makes you vulnerable to exercise related injury. Also, your heart is less able to adapt to increased demands of a high intensity workout.
Pregnancy Workout – Do’s and Don’t’s
Goals for pregnancy safe exercise should be discussed with your doctor or gynecologist.
Low to moderate intensity workout sessions 3-5 times a week lasting for 30-40 minutes are useful. Intensity of exercise can range from 45-70% of your target heart rate depending on your medical history, age and fitness level.
Low Impact Exercises
Pregnant women are not advised to take a vigorous exercise program.
- Do not exercise till you get exhausted.
- Safe low impact exercises include walking, cycling and swimming.
- Avoid high impact exercises like jumping, jogging or skipping. Main causes of injury are exercising too fast. The main aim of pregnancy exercise is to be fit, not feel tired due to over-training.
- Avoid lying on your back and exercising. This position reduces cardiac output in pregnant women.
- Avoid abdominal exercises or any type of exercise that can cause even mild trauma to the abdomen.
- Pregnant women tend to be more flexible as compared to non pregnant women. Hence, it is best to take care while stretching and avoid over-stretching.
Pregnancy Exercises
Warm up Exercises
Walk or march for 10 minutes. This raises the body’s core temperature. When muscles are warm, they are less prone to injury and perform better. A warm up prepares you for the activity that follows.
Stay hydrated
Drink a lot of water before, during and after exercise sessions to prevent getting dehydrated. Pregnant women tend to sweat easily and the water lost needs to be replenished.
Strength Training
A pregnant woman can safely lift up light weights for weight training exercises. Heavy weights need to be avoided during pregnancy.
1) Wall Sit
Sit with your back straight against the wall. Bend knees to form a 90 degree angle and lean forward to lower yourself, as if you are sitting on an imaginary chair. Stay in this position for 30 seconds or slightly more. Wall sit exercise gives a good workout to your hips and thighs.
2) Wall Press-Ups
Stand tall to face the wall. Keep hands on the wall such that they are wider than the shoulder width apart. Bring your chest closer towards the wall to bend your elbows and then go back to the starting position. Two sets of 12-15 counts are good. Wall press up exercise gives a good workout to the chest, at the front of the shoulder and triceps.
There is no perfect pregnancy workout. Pregnant women can use these exercise workouts as a guideline. Stop exercising the minute you feel fatigued. There are various pregnancy workout videos, books with guided step by step pictures. It is a good idea to join online pregnancy forums and talk to other pregnant mothers with whom you can share and learn wonderful experiences as you nurture your baby.
