Some of the most popular exercise programs now, such as yoga, Pilates, and aerobics, have regimens for expectant women to help them maintain proper blood pressure and cardio health. Of course, some of the movements have to be altered, but the effects can be very rewarding. Most doctors recommend that you monitor your physical activity during pregnancy, so you won’t overwork yourself. Make sure you follow the advice of your physician and practice an exercise that is right for you, depending on your body type and how far along you are in your pregnancy.
Pilates is a great exercise for pregnancy and a great way for you to strengthen the abdominal muscles, and to firm up your arms and legs. When you’re pregnant, you can use Pilates to make your stomach muscles stronger; this could actually help to reduce the time you’re in labor. Pilates will also get your body accustomed to working the muscles around your abdomen, which could significantly cut down on the pain and discomfort that comes along with contractions and delivery. It is best to start Pilates as soon as you know you’re expecting, if you don’t practice it regularly already. You’ll have to alter your exercise program slightly with every trimester (i.e. you won’t be able to bend as low or stretch as high when your stomach begins to grow, but you can stretch the muscles in your lower torso, and you can still tone your legs and arms). It is important to breathe deeply and regularly during your exercises so you will not run out of energy too quickly. If you practice Pilates regularly, you should start to see results within a couple of weeks, even if you’re in your last trimester. You should also continue Pilates after your baby is born to re-tone your body and maintain your blood pressure and heart health.
Another ideal exercise during pregnancy includes yoga. Since yoga is already relaxing and wonderful for joint flexibility, it will be just what you need to prevent your joints from swelling and for reduce fatigue. It will also bring your stress level down and put you in an overall better mood (even though these things are important all the time, you especially want to be happy when you’re expecting to help shape the temperament of the baby).
Sitting yoga poses are ideal when you’re further along in the pregnancy, but you can do standing stretches if you feel up to it and have adequate support. The meditation that accompanies yoga is great for any trimester, and you should focus on an exercise that concentrates on the hips, lower back, and abdomen. You’ll also get plenty of practice breathing correctly with yoga — take full advantage of this during exercise time — it will definitely pay off later.
Aerobics is an exercise meant to get your heart pumping, increase the blood flow through the body, and can sometimes give your skin a healthy glow. Aerobics is also an exercise practice that you can continue after pregnancy, or slightly alter if you already workout regularly. Be sure to rest whenever you feel tired — don’t try to finish a set if you start to feel out of breath or dizzy. Be sure to pace yourself and drink plenty of water during your workout to stay hydrated. It is now suggested that everyone engage in some type of aerobic activity at least three times a week for at least half an hour, so try to stick to this if you can. If you have to reduce your exercise time to twice a week or 20 minutes each time, make the necessary adjustments during pregnancy — you can always catch up later. Just make sure you are staying active so you can return to your normal shape sooner after pregnancy, and maintain that beautiful ‘maternal glow’ while you’re carrying.
Exercising while you're pregnancy doesn’t have to be hard — just well thought-out. Talk to your local fitness instructors, or join a gym if you’re not already a member. If you can stick to a schedule during your exercise for pregnancy, chances are you’ll maintain good health after the baby is born.
By Tamiya King