Exercise in Pregnancy

Aerobic Exercise

Walking :- Walking is an ideal pregnancy exercise, as it gives your heart a workout, without jarring your joints. It is even recommended during labour to help speed things along.

Walking is free, gets you out in the fresh air, and can easily fit into a busy day, by taking a morning or evening stroll through the park.

Swimming :- Swimming exercises your arms and legs, and works your heart and lungs. The water supports the weight of your growing bump, helping you to feel lighter while you are swimming.

Swimming can help to ease back pain and swelling in your legs.

Choose a swimming pool that has high hygiene standards, as it easier to pick up infections during pregnancy.

Muscle-strengthening Exercise

Yoga :- Pregnancy yoga helps to maintain muscle tone and flexibility, and improves your posture. It’s kinder to your joints more vigorous types of exercise.
You can start doing yoga in pregnancy, even if you’re new to it. But do it under the supervision of a trained pregnancy yoga teacher and let your doctor know you are starting yoga. You can also learn yoga breathing exercises that might help with relaxation and breathing during labour.
Pilates :- Pilates strengthens your tummy, back and pelvic floor muscles, without straining your joints.
Going to a pregnancy Pilates class will allow you to exercise the exact muscles that will be most strained during pregnancy and birth. Your instructor will help you to modify your moves as your pregnancy progresses.
Pelvic Floor Exercises :- You should do pelvic floor exercises regularly. The pelvic floor muscles go from the pubic bone in front to the base of your spine at the back. They help to hold your bladder, womb and bowel in place. These muscles get very stretched during pregnancy, labour and birth. Exercises to strengthen them can help you recover after birth and help with urinary incontinence during pregnancy and after birth.

This is how you can do basic pelvic floor exercises :-

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  • Imagine trying to stop passing wind and hold your flow of urine mid-stream, at the same time. The feeling is one of “squeeze and lift”, pulling up and in around your front and back passages.
  • Try to do squeeze and lift without pulling in your tummy or holding your breath, and hold the squeeze for up to 10 seconds, or for as long as you can manage, to begin with. Try to breathe out as you tighten your muscles, and then relax.
  • Once you have got to grips with the technique, and can hold the squeeze for 10 seconds at a time, you can speed up the pull-ups. Do three or four sets, three times a day.

You can do these exercises anywhere, and it’s a good idea to build them into your daily routine

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