Do you know what makes an ideal moderate-intensity activity for pregnant women? Brisk walking. Walking during pregnancy: Reduces the risk of complications during pregnancy and delivery. Studies show that women who exercise regularly have a lower risk of developing gestational diabetes or having unplanned cesarean sections. Helps you burn calories so you keep your weight in check.
Boosts your mood and energy levels. One study found significant improvement in the moods and fatigue levels of pregnant women who walked about 30 minutes four times a week. Eases back pain and other aches. Back pain during pregnancy is common and can often interfere with daily activities and sleep. Walking can help keep your back muscles strong and warm up so that they can support your growing belly and not become stiff.
Just make sure you exercise well before bedtime, or walking may have the opposite effect. Back to Keeping well in pregnancy. The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth. Keep up your normal daily physical activity or exercise sport, running, yoga, dancing, or even walking to the shops and back for as long as you feel comfortable.
Exercise is not dangerous for your baby. There is some evidence that active women are less likely to experience problems in later pregnancy and labour. Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, you should be able to hold a conversation as you exercise when pregnant.
If you become breathless as you talk, then you're probably exercising too strenuously. If you were not active before you got pregnant, do not suddenly take up strenuous exercise. If you start an aerobic exercise programme such as running, swimming, cycling or aerobics classes , tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week. Increase this gradually to daily minute sessions.
If you are pregnant, try to fit the exercises listed in this section into your daily routine. These types of exercise will strengthen your muscles to help you carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation, ease backache, and generally help you feel well. Some women will be able to walk weeks after giving birth; others may need more healing time.
Don't expect an overnight transformation. A regular walking program will help you get your shape back, but it may take several months -- even a year.
Do take advantage of stroller jaunts and dog walking to add a kick to your regular walking workout. Don't fitness walk with your baby in an infant carrier as resistance. A good stretch helps protect your ligaments and muscles from injury. If you're pregnant, stretch with care; all those hormones rushing around in your body loosen your ligaments, so it's easy to overstretch. Here are four post-walk stretches. Hold each of them for a count of 10, and do each of them on both your right and left sides.
What to do: Bend at the waist to a degree angle. Place the heel of your right foot on the ground and bend your left knee. Place your hands on your left knee or thigh for balance. What to do: Stand up tall in front of a bench or gate. Place your right hand on the bench for support. Lift your right foot behind you as if you were trying to touch your butt. Grab your foot with your left hand. What to do: Stand in front of a wall, about two feet away.
Place your hands against the wall. Bend your left knee to a degree angle and step your right leg back a foot. What to do: Get down on all fours with your hands underneath your shoulders and your knees. Round your back, and look between your legs. Then look up, arch your back, and stick your butt in the air. Yes, even walkers can benefit from strength training.
Strong muscles help prevent injury and enhance your walking performance. But if you're pregnant, get your doctor's okay before you try any resistance training. Your modified sense of balance can affect your form and cause injury. Start with one set of eight repetitions on each side, working up to two sets of Train every other day with warm muscles; never strength-train with cold muscles.
What to do: Stand up tall, feet hip width apart. Step your right leg forward until it reaches a degree angle, making sure your knee doesn't creep over your ankle. What to do: Step both feet up on a stair or exercise bench, allowing your heels to hang over the back. Choose a spot near a wall so you can grab it for support.
Raise yourself up on your tiptoes, hold for a second or two, then roll your heels down slightly below the step. What to do: New moms can do the traditional style. Lie on your stomach. Place your hands at shoulder level, slightly wider than your shoulders with your fingers pointing forward. Bend your elbows and lower your body down, hovering a few inches above the floor. Return to starting position.
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