Low-Impact Aerobics for Pregnancy
Don̵7;t give up on your fitness routine when you are pregnant. Exercise is beneficial for your health and it also benefits your baby. The American College of Obstetricians and Gynecologists recommends that pregnant women exercise at least 30 minutes a day on most days of the week. With your doctor̵7;s approval, continue with low-impact exercises throughout your pregnancy to experience a wide variety of benefits. ̶0;Fit Pregnancy̶1; suggests that regular exercise aids in gaining less weight during pregnancy and lowers your gestational diabetes risk. Your labor also may be shorter and your child may have a healthier heart.
-
Walking
-
Walking is a low-impact aerobics exercise that doesn̵7;t require any fancy equipment. Slip on a pair or comfortable and supportive walking shoes and you̵7;re ready to go. Take brisk walks outdoors if the weather is cooperating or use a treadmill to take a brisk walk at a 3- to 3.5-mph pace. Begin your walk with a warm-up to allow your heart rate to climb steadily and end your walk with a cooldown and a light stretching to lower your heart rate. The Mayo Clinic suggests that walking is safe throughout all nine months of pregnancy.
Swimming
-
Swimming is a low-impact exercise that gets your heart rate pumping while toning your arm and leg muscles. Swimming allows you to feel weightless while the water supports your joints. Perform the breaststroke, which does not require you to rotate your torso. The backstroke is another stroke option. Lying flat on your back does not reduce blood circulation as you swim because the water reduces the effects of gravity. Start slowly to warm up and let your heart rate climb gradually. End your swimming session with light stretches to elongate your muscles. After your belly expands, buy a maternity swimsuit.
Low-Impact Aerobics Class
-
Aerobic classes provide cardiovascular benefits while toning your body. Find low-impact aerobic classes for expectant mothers in your community. The classes will help you stay in shape and provide you with an opportunity to socialize with other pregnant women. The exercise routines are designed for moms-to-be, so you can feel comfortable that all of the exercises are safe for you and your baby. The instructors will also provide modifications when needed for women in their first, second and third trimesters. Alternatively, download or buy a low-impact aerobics video designed for pregnant women that you can do at home. Classes and videos provide warm-up and cooldown exercises for an effective workout.
Tips and Warnings
-
Talking to your doctor before beginning any new exercise program is important, especially during pregnancy. Drink plenty of fluids to stay hydrated. Avoid exercises where you lie flat on your back, as these reduce the blood circulation to your baby. Also avoid exercising to the point of exhaustion. When working out, you should be able to carry on a normal conversation. If you start huffing and puffing, slow down. Stop exercising and contact your doctor immediately if you experience pain, vaginal bleeding or uterine contractions.
-
-
Theres no reason to turn in your running shoes just because youre sporting a baby belly. In fact, the benefits of regular exercise during pregnancy are significant including improved cardiovascular health, increased energy, fitness for labor and deli
-
As your belly gets bigger and your to-do list gets longer, it may seem like your energy level is gradually decreasing. The first and third trimesters of pregnancy can be particularly challenging to maneuver. Don’t worry. Smart choices in food
-
Getting ready to join the Army can be a daunting prospect. Boot camp is tough, and your instructors will work hard to get you fighting fit. You can make the whole process a little easier by turning up to boot camp in good shape. There are a number of
Previous:Prenatal Yoga Back Stretches
Next:What Are Good Exercises for the First 3 Months of Pregnancy?
