Different Types of Exercise for Pregnant Women–Part II



Pregnant women could choose from a range of different types of exercise, but must firstly seek advice from their mid-wife or physician, particularly in case they have a past case of several miscarriages, membranes rupture (water breaks), premature labor or a weak cervix.

Different Types of Exercise

The gym: Aerobics Exercise Program and Weights

Advantages

Cardiovascular and lung functioning as well as improvement in muscle tone are the varied benefits a pregnant woman could garner from doing aerobics. Till the time a pregnant woman sticks to a less-impact exercise routine, she could generally keep doing them for as long as she feels able. In case of women who were not active prior to getting pregnant, it is best not to abruptly start doing demanding exercise.

PD*14851423In case a pregnant woman does get started with an aerobics exercise program then ideally beginning by doing a minimum of fifteen minutes continual exercise thrice during a week’s time. The time duration could then be eventually increased till a max of thirty minutes long aerobics session for 4 times each week.

It is important that the aerobics instructors be kept informed of one’s pregnancy or a better option would be finding an aerobics class specially meant for expectant mothers.

Weight training helps in improving muscle tone and building stamina that would be immensely beneficial at the time of labor and delivery. During gestational term, particular positions are not advisable to be done; hence it is best that whatever routines a pregnant woman plans on doing should be firstly discussed with an expert.

Critical Pointers to Bear in Mind

The key risk aspect associated with doing aerobic exercises and weights is the excess strains being placed on the joints since their loosening is prevalent during gestational term. But when care and precautions are taken, this risk could be thwarted. Additionally, pregnant women need to be wary about not allowing their bodies to get too heated up. In case one is feeling hot then it is best that the exercise be stopped and resting for a while.

Stages of Gestational Term

It is best that pregnant women in their initial twelve weeks of gestational term must steer clear from lifting any form of weighs when they lie on their back.

Thirteenth week of pregnancy onwards, women must ideally be seated down while lifting weights since extended time spans of standing in a single position could cause a plummet in blood pressure and lead to giddiness. An issue that could arise with doing aerobics exercises is that woman could get overheated, hence they should ideally be wearing airy and non-restrictive clothes and stay amply hydrated with loads of water consumption. In case a pregnant woman is using a step during aerobics exercise then lowering it or not using it would be a safer bet.

Also pregnant women must steer clear from jumps (bearing in mind that one foot has to be on the ground at all times) and any form of abrupt variations in directions.

Swimming

Advantages

Different types of exercisesSwimming is one of the different types of exercise forms that could be immensely beneficial to pregnant women as it enhances blood supply, improves muscle tone and increases stamina. Preferably, aiming for thirty minutes of swimming done thrice to 4 times per week is best during pregnancy.

Finding a swimming stroke which a pregnant woman could be comfortable doing is vital. Also, it is best that the busiest times at the swimming pool be avoided. An array of antenatal classes is also provided by several swimming pools.

Stages of Gestational Term

As a pregnant woman moves into the third trimester, the sense of being weightless in water could be quite relaxing and calming. Pregnant women could continue to do swimming till their final three months of gestational term.

Other forms of exercises carry an augmented risk of injuries occurring because of the ligament and joints that could loosen during pregnancy. However, swimming is a safe exercise form for pregnant women as their bodies are supported by water.

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  1. Exercising is important at any point in life- there’s no doubt about it. Just make sure you do not strain yourself (particularly when you are pregnant and have to care for two).
    PerryP@How to lose weight´s last blog ..Exercises for Women My ComLuv Profile

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