Which exercises?
Safe exercises during pregnancy
The following exercises are fairly safe for expectant mothers, although
some of them may not work during the last few months of pregnancy. To be
safe, consult a doctor or midwife before embarking on any of these
activities.
- Walking
One of the best cardiovascular exercises for pregnant woman. Walking keeps
fit without jarring your knees and ankles. It is safe throughout the
nine months of pregnancy.
- Jogging & Running
The quickest and most efficient way to work heart and body. But check with the doctor or midwife.
- Yoga and stretches
Can help maintain muscle tone and keep you flexible with little if any impact on your joints. However, you may have to augment a yoga regime by walking a few times a week to give your heart a workout. Be careful not to overdo the stretching.
- Weight training
If it is already part of your exercise routine, there’s no reason to stop, although you will need to avoid using heavy weights and assuming certain positions. Gradually reduce the sessions as the pregnancy advances and check with your doctor or midwife.
- Dance
A good way to increase your heart rate but steer clear of dance movements which call for you to leap, jump, or twirl. Avoid sudden changes of direction.
- Low-impact aerobics
A perfect way to stay physically fit in pregnancy. Many places have classes specifically designed or suitable for pregnant women.
- Swimming & stationary bicycling
Great exercices for pregnant women. You can continue it throughout the whole pregnancy.
