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Pregnancy excercises

 

Though pregnancy is a very delicate phase of life, you should still be active throughout the day to maintain proper health and deliver a healthy baby. Many women take complete bed rest during pregnancy. Some women have complications in their pregnancy and their doctor might suggest bed rest. Other women who are having a healthy pregnancy can stay active and carry on with their daily routine. During the last week of the third trimester, many women do their household work by sitting and getting up on the floor, cleaning the floor by sitting down, climbing stairs, brisk walking, doing sit-ups, and having sex for normal delivery. These all are good and can do only in the last month of pregnancy. What about all the other 8 months of pregnancy?  

When the topic of pregnancy exercises comes around many pregnant women get goosebumps. Because they think no exercise should be done during pregnancy as they think it causes miscarriage. This is wrong. What people don't understand is that pregnancy exercises are very different from normal everyday exercise that we do in the gym or at home. Pregnancy exercises are very simple and less. It is very important to move your body in pregnancy for proper function and a good flow of blood in the body. 




Exercise during pregnancy should be done under your health care provider or with someone who is good at training you. Because we sometimes make mistakes during exercise and that would affect our baby in the womb. Exercise during pregnancy has its own advantages if you do it right and disadvantages if you don't do it right. 

Advantages:-
  • Good physical health.
  • Boosts energy levels.
  • Reduces constipation and swelling.
  • Gives a Good night's sleep.
  • Improves your posture.
  • Decreases fatigue.
  • Prevents gestational diabetes. 
  • Reduces back pain.
  • Reduces stress.
  • Good for postpartum recovery.
  • Good for women you want normal delivery. 
  • Maintains good blood flow in your body. 

Disadvantages:-
  • More Weight gain.
  • Preterm birth.
  • C-section delivery.
  • Lower birth weight.
  • Gestational diabetes.
  • Preeclampsia.

Who should avoid exercise during pregnancy?

Women with:-
  • A weak cervix.
  • Recurrent miscarriages.
  • Asthma.
  • History of Premature births.
  • Diabetes.
  • Heart disease.
  • Heavy bleeding or spotting.
  • Low placenta.
  • Cervical problems.
  • Severe Anemia.
  • Multiple pregnancies.
  • Lung disease.
  • High blood pressure. 


Before Starting Any Excercise In Pregnancy:-

  • Consult your gynecologist or your doctor if it's safe to start a little bit workout in pregnancy. Your doctor will go through all your pregnancy reports and tell you what exercise you can do, at what time, and for how many minutes, if your pregnancy journey is normal without any complications.
  •  Wear comfortable clothing. Don't go for tight shorts and t-shirts, leggings, sports bras, tight-fitting socks, shoes, etc. Your clothes should be loose and comfortable to wear. 
  • Wear a properly supportive bra and underwear.
  • The room temperature should be normal. Not too cold or too hot. If you have a garden in your home then you can do it there early in the morning with fresh air and sunlight which has vitamin D in it. 
  • Start slowly. You can start with a warm-up in the first few days. Slowly you can increase the timing of your exercise. 15 to 20 minutes is more than enough for a pregnant mother. 
  • If you have any complications in pregnancy then you should strictly avoid any exercise after consulting your doctor.    
  • If you have a healthy pregnancy but feel weak and tired very often, then you can avoid exercise. It is not compulsory to do exercise during pregnancy. Doctors prefer it for stress-free, normal delivery, and good blood flow in the body. 
  • Drink plenty of water before and after exercise.
  • Avoid standing on your legs and lying flat on your back for too long.
  • Exercise on a flat level surface. 
  • Consume 300 more calories per day during pregnancy.
  • Do the exercise slowly to prevent dizziness.
  • Stop the exercise if you feel tired, increased heartbeat, and over sweating.
  • Drink water in between exercises.
  • Take a one-minute break after every exercise you do. 

Exercises To Avoid During Pregnancy:-

  • Horse Riding.
  • Skiing.
  • Football and Basketball
  • Running and Jumping.
  • Hopping and skipping.
  • Speed sit-ups.
  • Hard Yoga.
  • Deep breaths.
  • Waist twisting exercise.
  • Muscle training.
  • Scuba diving.
  • Ice hockey.
  • Soccer.
  • Skating.
  • Gymnastics.
  • Kickboxing.
  • Cricket.
  • Hardcore exercise.
  • Bouncing.
  • Double leg raises.
  • Knee bends.

The best exercises for pregnancy:-

  • Walking.
  • Moderate Jogging.
  • Indoor moderate Cycling.
  • Swimming.
  • Low-impact aerobics.
  • Playing Tennis.
  • Paying racketball.
  • Prenatal yoga.

Stop the exercise if you feel:-

  • Abdominal pain.
  • Vaginal Bleeding.
  • Chest pain.
  • Headaches.
  • Decreased fetal movement.
  • Dizzy.
  • Irregular heartbeat.
  • Short of breath.
  • Swelling in angles or any other body part.
  • Too tired.
  • Fatigue.
  • Contractions after exercise.


Safe Exercises For Pregnant Women:-

1. Warm-up:-
  • Move your hands slowly up and down and right and left. 
  • Move your legs slowly from side to side.
  • Combine hands and leg movements.
  • You will feel like you are dancing and you will feel good.
  • Do this for 5 minutes.
  • Stretch your legs and hands.
  • Move your head up, down, right, and left.
  • Move your hands up, down, and side to side.

2. Knee Folds:-
  • Fold your right knee to the abdomen level.
  • Move both your hands from up to down.
  • Combine these two movements and do it slowly.
  • Now fold your left knee to the abdomen level and move your hands from up and down. 
  • Do it for 5 minutes.

3. Hip circles:-
  • Move your hip in a circular motion.
  • Move from left to right.
  • And from right to left.
  • Do it slowly for 5 minutes.

4. Low Jumping Jacks:-
  • This should be done very slowly.
  • Do very slow jumping.
  • Your feet should still be on the ground while jumping.
  • Move your hand up.
  • Move your legs from side to side.
  • Do this slowly for 5 minutes.

5. Squats or sit-ups:-
  • Fold your fists and move your hands to your chest level.
  • Sit down to the knee position.
  • And get up slowly again.
  • Do it for 5 minutes slowly.

6. Tap your feet:-
  • Fold your right leg backward and tap on the feet with your left hand.
  • Fold your left leg backward and tap on the feet with your right hand.
  • Do it very slowly.

7. Cross Lounge:-
  • Place your hands on your hip.
  • Move your left leg back and sit on your knee.
  • Move your right leg back and sit on the knee.
  • Do it for 5 minutes. 

8. Lift-outs:-
  • Stand straight.
  • Keep one hand on your hip.
  • Now lift the left leg to the right position.
  • Lift the right hand to your shoulder level.
  • Do this two simultaneously.
  • Do it for 5 minutes.

9. Diamond pushups:-
  • You can do this either by standing or on your knees on the ground.
  • Keep your fingers in a diamond shape on the wall straight.
  • Stand on your feet a little far away from the wall.
  • Now touch the fingers on the wall with your head or nose.
  • If you want to do it on the ground then sit on your knees.
  • Put your fingers in a diamond shape on the ground.
  • Just bend your back a little towards the fingers by folding your elbows. 

10. Fast feet:-
  • This is just like slow jogging.
  • Keep your hands near your chest.
  • Jog very slowly at the same place by moving your legs continuously.
  • Do this for 5 minutes.
  • You can take a break in between if you feel tired.

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