Can You Have A Normal Flow Period And Be Pregnant Exercise While Pregnant – How to Exercise Safely While Pregnant

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Exercise While Pregnant – How to Exercise Safely While Pregnant

Should you exercise during pregnancy? Is it safe for your child? If so, what are the best ways to exercise during pregnancy?

These are common questions of many pregnant women, and I’m sure you’ve asked yourself similar questions at some point. After all, this is a very important time and you want to do the best you can for your baby while staying fit during pregnancy.

In this article, I’ll show you why you should definitely exercise during pregnancy, how to do it safely, and my favorite pregnancy exercises. Let’s get down to it and become a fit mom!

Benefits of exercise during pregnancy

Exercising during pregnancy is extremely beneficial for you and your baby for many reasons. It helps you reduce stress in the same way that exercise does when you’re not pregnant, ie. the increased flow of blood and oxygen in your system caused by exercise can help alleviate the highs and lows that come from the irregular production of hormones that most pregnant women suffer from.

You’ll also improve your muscle strength, especially in your lower back, abdominals and pelvic floor muscles, which will help prevent back and joint pain that is common in most pregnancies. Stronger pelvic floor muscles also mean an easier birth, often with less strain on the vaginal muscles. Improved breathing and oxygen control are another welcome benefit of exercise during pregnancy.

How to exercise during pregnancy

You can do various exercises during pregnancy. Here are some of my favorites:

swimming

A few regular swimming sessions can do wonders for your overall muscle strength, breathing and stamina, and also add some welcome buoyancy to help you relax and release the tension in your lower back from carrying a baby. Look for classes specifically designed for pregnant women at your local pool. It’s a great way to exercise during pregnancy, as well as meet new moms and make friends.

Wall squats

This exercise is great for toning and strengthening the thighs, buttocks and lower back. Stand with your feet shoulder-width apart and your back against the wall. Slowly lower yourself into a squat position (knees should not extend beyond the feet). Then, under control, slowly rise back to the starting position, exhaling as you do so. Repeat this 12-15 times, 3 times a week. By moving your feet closer or further apart, you can work on different areas of the thighs.

Kegel exercises

They help strengthen your pubococcygeus muscles (pelvic floor muscles) and are great for improving your control of these muscles, leading to an easier birth and less chance of bladder leaks and hemorrhoids (common problems during pregnancy).

Simply put, you can perform these by imagining that you are trying to stop the flow of urine or passing gas – you want to isolate and practice this contraction. Hold the contraction for 10 seconds at a time and release for 10 seconds. Repeat 10 times, 3 times a day. Breathe normally at all times and avoid contracting other muscles.

Which exercises to avoid during pregnancy

During pregnancy, you should generally avoid exercises that require:

  • Bouncing or stretching unnecessarily (yoga during pregnancy can be very beneficial, but always be careful not to go to extremes – look for specific pregnancy yoga classes to be sure)
  • Hold your breath for a long time
  • Exercise the abdominal area vigorously and put excessive strain on it
  • Become very short of breath or strain your heart too much – ie. excessive cardio work

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