Exercise during pregnancy

Staying fit during pregnancy has many benefits. Exercise helps you maintain a good level of energy, control your weight gain and develop strength you need to give birth. It is important to choose a type of exercise you like and that your doctor considers safe. Check it out on this. It will tell you many activities and exercises suitable for a normal pregnancy, including brisk walking, aerobics without jumping, stationary bicycle, swimming or aerobics. By cons, there are exercises to avoid.

A good program designed specifically for pregnant women provides the following benefits: muscle tone, weight control, better posture, fight against insomnia, improved circulation, breathing techniques and even good fitness quicker after delivery.



Benefits of exercise
Toned muscles improve the silhouette and prevent back pain, swollen ankles and varicose veins. Exercise improves circulation, soothes sore muscles in the back and helps reduce excess fluid that might accumulate in the ankles and feet. Exercise will also help you better manage your weight gain. Walk 30 minutes four times a week will help maintain a healthy weight. And with a regular exercise program, you will retain your flexibility. Incorporate 10 minutes of stretching to your prenatal program will enhance flexibility and robustness. Keeping fit is especially useful during labor. A good exercise program reduces stress and serves as an outlet for frustrations and anxieties. After completing your daily exercise program, you should feel calm and soothed.

To start
The first step is to choose an activity you enjoy. It is difficult to continue an activity that does not please us. Before registering, make sure the program you choose matches your personality and your schedule.

Are you more outgoing ...
Group exercises are a great way to stay active. Try an aerobics or water aerobics.

... or a loner?
If you prefer to train alone, prefer swimming or yoga. These activities are entirely appropriate to pregnancy and may suit you better.

Outdoor Activities
If you love nature, you may prefer to stroll along the bike path or hiking in the park near you.

First get approval from your doctor
After selecting the activity of your choice, talk to your doctor. Most women have a normal pregnancy and healthy, and can benefit from an intelligent exercise program. However, exercise is not recommended for women whose pregnancy is at risk. This is, in this case, women who have miscarried or gave birth prematurely, those with preeclampsia (high blood pressure during pregnancy) or heart and lung disease. So, before putting on your sneakers, consult your doctor.

A good program is an aerobic program
Aerobic exercise is important. You must feel some pressure on the heart and lungs for about 20 minutes. You'll know you've reached this point when your breathing will become more jerky and you perspire. Aerobics without jumping, swimming, pool walking and running are all aerobic exercises. Stretching is not an aerobic exercise, but this activity fits perfectly into a daily schedule, especially during the recovery phase following exercise.

Stretching of the ninth month
During the ninth month, limit exercise to stretch. You can also walk, stationary cycling and swimming. If you drive then seems too difficult, slow down or reduce the length of sessions. Over the last couple weeks, you may prefer to relax for the work ahead.

The right clothes make a difference
Choose clothing you can wear until delivery, an outfit that will save you, your baby and you get too hot while you train. No, no, it is not the time to wear tights in Lycra! Why not choose pants or shorts and a cotton T-shirt very large? Cotton is ideal as it absorbs perspiration and your great t-shirt will promote good air circulation. Avoid sweat pants and sweatshirts in which you too hot.

Drink plenty of water
There is always a risk of dehydration during exercise. Drink two glasses of water about an hour before starting, another drink in the middle of your session and a third when you're done.