Walking- Walking is a wonderful workout that you can do virtually anywhere. Be sure you buy comfortable walking shoes and that you stand up straight using your abdominal muscles to keep your back straight. Start with a five to ten minute warm-up then stretch and resume your walk. Always remember to stretch afterwards as well. Walk for at least 30 min. per day, three to five days each week.
Swimming- This is often one of the most relaxing and safest exercises to do while pregnant. Swimming relieves pressure in the joints with the light as air feeling of being in the pool. Swimming gives you a good cardio workout using your large muscle groups. There is also a reduced risk of injury during swimming, nevertheless, be cautious that you don't slip and fall while walking near the pool. Some things you can do in the pool include shallow-water walking, water aerobics, deep-water running and swimming. You can join a water aerobics class or simply swim twenty minutes a day for three to six days a week. Remember to refrain from getting to hot tubs and saunas since they can increase your body temperature to a dangerously high level and injure your baby.
Running and jogging- If you were a jogger before becoming pregnant, you can safely continue to do so. You will want to use common sense. If you start feeling tired, slow down or walk. Don't overexert yourself. As you get closer to the end of your pregnancy, you will want to cut back. If you have complications, it's likely that your practitioner will have you quit running for the rest of your pregnancy. Remember to consult your practitioner before beginning.
Aerobics- Low impact aerobics is okay to remain doing while pregnant. You shouldn't do jumps or high kicks (which are not usually done in low impact aerobics anyway). Modify your workout if you feel like you need to. You can always slow down your workout by doing the exercises at half speed. Join a low impact aerobics class at your local gym or you can purchase an aerobics video and workout at home. Some women find that joining a class at a gym helps keep them motivated to continue to workout.
Bicycling and spinning- Be careful when bicycling or spinning. You're more susceptible to falls now that your center of gravity is shifting. Avoid rough terrain when you go biking. As your abdomen grows larger, you'll probably have a difficult time reaching the handlebars. You may also find the bicycle seat to become very uncomfortable in your third trimester. Do not overwork yourself. Take breaks as needed. If you participate in a spinning class, lower the tension and slow it down if you feel tired.
Pilates- Pilates toughens your whole body, teaches you body awareness and helps increase your flexibility. Pilates is safe to do while pregnant. There are some gyms that have Pilates classes specifically for pregnant women or you can easily find prenatal Pilates videos to workout at home. You may take Pilates classes, just don't forget to stay away from movements that constrict your neck.
Yoga- The focus of Yoga is techniques to help you relax and breath. These techniques could help you breath properly as you go through labor pains. You can participate in Yoga classes throughout your whole pregnancy. However, you will want to avoid poses that involve lying flat on your back or inverted poses. As with Pilates, your local gym may have prenatal yoga classes or you can find prenatal yoga workout videos to workout at home.
Swimming- This is often one of the most relaxing and safest exercises to do while pregnant. Swimming relieves pressure in the joints with the light as air feeling of being in the pool. Swimming gives you a good cardio workout using your large muscle groups. There is also a reduced risk of injury during swimming, nevertheless, be cautious that you don't slip and fall while walking near the pool. Some things you can do in the pool include shallow-water walking, water aerobics, deep-water running and swimming. You can join a water aerobics class or simply swim twenty minutes a day for three to six days a week. Remember to refrain from getting to hot tubs and saunas since they can increase your body temperature to a dangerously high level and injure your baby.
Running and jogging- If you were a jogger before becoming pregnant, you can safely continue to do so. You will want to use common sense. If you start feeling tired, slow down or walk. Don't overexert yourself. As you get closer to the end of your pregnancy, you will want to cut back. If you have complications, it's likely that your practitioner will have you quit running for the rest of your pregnancy. Remember to consult your practitioner before beginning.
Aerobics- Low impact aerobics is okay to remain doing while pregnant. You shouldn't do jumps or high kicks (which are not usually done in low impact aerobics anyway). Modify your workout if you feel like you need to. You can always slow down your workout by doing the exercises at half speed. Join a low impact aerobics class at your local gym or you can purchase an aerobics video and workout at home. Some women find that joining a class at a gym helps keep them motivated to continue to workout.
Bicycling and spinning- Be careful when bicycling or spinning. You're more susceptible to falls now that your center of gravity is shifting. Avoid rough terrain when you go biking. As your abdomen grows larger, you'll probably have a difficult time reaching the handlebars. You may also find the bicycle seat to become very uncomfortable in your third trimester. Do not overwork yourself. Take breaks as needed. If you participate in a spinning class, lower the tension and slow it down if you feel tired.
Pilates- Pilates toughens your whole body, teaches you body awareness and helps increase your flexibility. Pilates is safe to do while pregnant. There are some gyms that have Pilates classes specifically for pregnant women or you can easily find prenatal Pilates videos to workout at home. You may take Pilates classes, just don't forget to stay away from movements that constrict your neck.
Yoga- The focus of Yoga is techniques to help you relax and breath. These techniques could help you breath properly as you go through labor pains. You can participate in Yoga classes throughout your whole pregnancy. However, you will want to avoid poses that involve lying flat on your back or inverted poses. As with Pilates, your local gym may have prenatal yoga classes or you can find prenatal yoga workout videos to workout at home.
No comments:
Post a Comment