Top 7 Exercises During Pregnancy!

Top 7 Exercises During Pregnancy  During pregnancy many concerns cross a woman’s mind. Also, During Pregnancy  as soon as you find out you are expecting a baby, you may wonder what activities are safest for you and your baby.

One of the most common concerns has to do with exercise. Many expectant mothers wonder if it is safe to exercise during pregnancy and if it harms the baby in any way.

Runners in particular should be concerned about whether it is safe to continue this exercise even during pregnancy , as it is not a low-impact activity. So find out more about the role of exercise in pregnancy and explore whether running is safe. So, check out now  The Top 7 Exercises During Pregnancy.

Pregnancy and Exercise:  In general, moderate levels of exercise and  Top Exercises During Pregnancy  are safe – and recommended – during pregnancy . In fact, according to the American Pregnancy Association , exercise that promotes physical fitness and well-being can alleviate some of the discomforts associated with pregnancy and also prepare the body for childbirth.

If you work regularly before becoming pregnant, your obstetrician or gynecologist will recommend that you stay active during your pregnancy as well – as long as there are no health issues that restrict activity or exercise.

However, it’s important to note that your pregnancy is definitely not the time to exercise with the goal of losing weight. That being said, optimal amounts of  Top Exercises During Pregnancy will help you lose pregnancy weight faster after giving birth.

About 30 Minutes of Activity Every Day Can:

• Reduce back pain, swelling, constipation.
• Increase energy and alertness levels.
• Improve mood, psychological well-being, endurance, posture, muscle tone and blood circulation.
• Allow you to sleep better.

If You Were a Runner Before Pregnancy:  Key Exercises During Pregnancy is considered a moderate-impact activity, as opposed to walking, which is considered low-impact. For this reason, many expectant mothers are hesitant to run for fear of discomfort, knee pain, or harm to the baby.

However, doctors agree that if you ran or walked regularly before your pregnancy , continuing to practice while you’re pregnant is a good thing. Doing one of the Top Exercises During Pregnancy helps with weight management and makes you more likely to have a more engrafted baby and a shorter labor.

Top Exercises During Pregnancy remains active also helping to lift your spirits during pregnancy and postpartum. After delivery, exercise like brisk walking or running (in combination with a nutritious diet) can shed the pregnancy pounds in a healthy way.

If You Never Run Before Pregnancy:  If you did little or none of the Key Pregnancy Exercises before becoming pregnant, walking instead of running may be a better and safer option as your body has not been conditioned for the impact of running.

Engaging in moderate-impact exercise, such as running or exercising too much, when your body isn’t used to it can make you feel stressed, tired, and even injure yourself . Experts agree that pregnancy is not the time to start high-intensity or moderate-intensity exercise for the first time.

How to Exercise While Pregnant:

Step 1: Visit your obstetrician or gynecologist to find out if you can run or not.

Step 2: Wear comfortable clothes and a sports bra.

Step 3: Choose a pair of shoes designed for walking and running. Look for shoes that have a rubber sole with excellent traction and cushioning.

Step 4: Warm up or stretch for 5-10 minutes before starting to exercise. Then run for about 30 minutes. Keep in mind that your joints become looser during pregnancy and that you are carrying extra weight than usual, so a less intense run is always recommended. As your pregnancy progresses, listen to your body and exercise only when you feel comfortable, even if it means 10-15 minutes.

Step 5: Your body weight distribution changes during pregnancy , so it’s important to maintain good posture while running. This means keeping your back and shoulders relaxed, bending your arms at the elbows and not clenching your fists.

Step 6: It’s critical that you focus on your breathing to enjoy the full benefits of running. Breathe through your mouth and the bottom of your diaphragm to increase resistance and strengthen your core.

Step 7: Cool down properly. If your race time was 30 minutes, slow down for the last 5 minutes. Slow down until you’re walking quickly, and gradually slow down even more until you’re walking normally at the last minute. This allows your heart rate to gradually decrease and your muscles improve, minimizing pain.

You Can Run Every Trimester of Pregnancy:  Top Exercises During Pregnancy  is safe throughout your pregnancy , and yes, even into your third trimester. Just remember that your body is constantly changing, so you need to listen to it and adjust.

First Trimester:  Your body may not be changing externally, but it is adjusting to the baby. A run outside gives you some fresh air and reducesmorning sickness and fatigue. Try running when you’re less tired and remember to stay hydrated .

Second Trimester:  As your baby grows, the center of gravity will change. Therefore, move on flat surfaces to avoid falling and be careful.

Third Trimester:  You may tire more easily now. The focus should be on a light, short routine. Stop the moment you feel uncomfortable. Running During Pregnancy : Do’s and Don’ts for Every Trimester

What to do:

• Wear comfortable clothes and the right shoes.
• Drink lots of water before, during and after your run.
• Take a deep breath.
• Bring your cell phone and always let someone know you’re going for a run.

What not to do:

• Do not exaggerate. You just have to exercise enough.
• Don’t run on an empty stomach as it can cause your sugar levels to go haywire. Have a snack or drink 15-30 minutes before your run.
• Don’t get overheated or dehydrated.
• Do not continue running if you feel nauseous , dizzy, short of breath or have cramping or vaginal spotting/bleeds.
• Do not run in extreme temperatures or if it is rainy, freezing or snowy.