Pregnancy workout

Exercises are very beneficial in pregnancy. The advantages include weight control, enjoyment, better posture, less backache, stress relief, better sleep, ease labor, faster recovery after delivery and a faster return to pregnancy fitness and weight.

Healthy pregnant women who are not very active should do moderate exercises lasting about 30 minutes a day for 4 days a week. Those who are already exercising should just continue with their routine programs. Women with high-risk pregnancy such as high blood pressure, rupture of membranes should not engage in exercises.

Motivation to do exercises during pregnancy include;

Knowing the benefits of exercise can be really helpful as the more we benefit from exercise, the more motivated we are. When most people reach their weight loss goal, they understand realize that exercise really does work and that can keep you motivated. The benefits include sleeping better, feeling better and ultimately feeling less lethargic.

Create a ‘goals’ list. For example, reasons why you want to get fit or stay in shape, maybe for a summer holiday, to fit into a dress for a party/wedding, to be able to have enough energy to do ‘active’ things with your family and friends.

Exercise with a friend. Knowing that you are meeting a friend to go for a jog or to attend an exercise class will ensure that you attend regularly as neither of you will want to let each other down.

Knowing that someone is waiting for you to exercise with them is great for motivation.

Mix it up. If you get tired of the same old thing day in and day out, give yourself a change. A change in your exercise will help you keep focused on your goals.

Exercises that are safe during pregnancy include;

• Walking is good exercise during pregnancy.
• Swimming is great for your body because it works so many muscles.
• Cycling provides a good aerobic workout.
• Aerobics is a good way to keep your heart and lungs strong.
• If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine.

Exercises to avoid include heavy weight lifting, lying on your back, exercises involving lying in the stomach abdominal strengthening muscles, diving, gymnastics, squash, tennis, skating.
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