Preganacy is a very important face of every women's life, her body changes or choice changes. It is very important to stay safe during pregnancy. Exercise helps you stay fit. If you are facing any complications during pregnancy then avoid doing exercise but if you are not then exercise will help you to keep you and your baby healthy. Here are a few exercises and tips to remember which help you to keep your body healthy.
Walk: Taking a brisk walk is a great workout that doesn’t strain your joints and muscles. If you’re new to exercise, this is a great activity as it will not affect your baby and also is not very difficult.
Swimming : The water supports the weight of your growing baby and moving against the water helps keep your heart rate up. It’s also easy on your joints and muscles. Swimming is also beneficial for your baby and it will also help you to stay fit and flexible.
• Riding a stationary bike. This is safer than riding a regular bicycle during pregnancy. You’re less likely to fall off a stationary bike than a regular bike, even as your belly grows.
Yoga: avoid poses that may be unsafe for pregnant women, such as lying on your belly or flat on your back (after the first trimester). You can sit in meditation, suryanamaskar or any other yoga aasan will work for you.
Dancing: Low-impact aerobics and dance workout classes like Zumba are a great way to increase your heart rate and get the endorphins flowing if you’re a newbie exerciser. As your abdomen expands, avoid any activities that require careful balance. Avoid jumping or high-impact movements and dance slowely but gracefully.
Cycling: One of the best ways to keep your body fit is cycling you can choose a park for cycling as cycling in the natural environment is good for you but if you have a fear of accidents you can also go for Indoor cycling.
Kickboxing: kickboxers can continue to get their kicks in the ring. You may find you aren’t quite as graceful or quick as you were pre-pregnancy, so be sure to start slowly. To avoid accidentally getting jabbed in the belly, leave two lengths of space between you and other kickboxers,
Tips to remember before working out during pregnancy
Start slowly. Going all-out when you’re a newbie can lead to sore muscles, sagging resolve, and even injury. Start with 20 minutes, including warm-up and cool-down, and build to 30 (or more, if you feel comfortable).
Listen to your body. Never exercise to the point of exhaustion when you’re expecting. And checking your pulse isn’t the trick to figuring out if you’re overdoing it. Instead, listen to your body: If it feels good, it’s probably fine; pain or strain is not. A little sweat is good; getting drenched isn’t. While vigorous exercise is okay for expecting women, keep your intensity to a 13 to 14 max on a scale of 20.
Stop at right time: Stop exercising if you have calf pain or swelling or muscle weakness affecting balance. Serious signs that necessitate a call to the practitioner include unusual pain anywhere (from your hips to your head), a cramp that doesn’t go away when you stop.
Avoid certain Exercise: Full sit-ups or double leg lifts pull on the abdomen, so they’re probably best avoided. Also skip activity that requires deep backbends, deep flexing or extension of joints, jumping, bouncing, sudden changes in direction, or jerky motions.
Drink up. For every half hour you work up a sweat, down at least an extra full glass of water — more in hot weather or if you’re seriously sweating.
First monkeypox patient recovers in Kerala: Health Minister
