Safe workouts during pregnancy

By Bob Otieno

Pregnancy is a delicate time for mothers — nothing heavy or strenuous. But still, there are safe workouts for pregnant moms.

Not only do they improve your posture, but also your sleep patterns and reduces pains and aches. Exercising also strengthens the muscles for delivery and helps you regain shape after delivery.

Here are other benefits of pregnancy workouts:

• Effectively minimise delivery time by up to 30 per cent.

• Reduces the possibility of having a caesarean section by 75 per cent.

• Help minimise unnecessary weight gain.

• Reduces maternal exhaustion by 75 per cent.

• Reduces dependence on oxytocin by 50 per cent.

Here are a few safe workouts:

 Stretch before workouts

Stretching activities assist you to keep your body flexible and relaxed and also minimises muscular stress. Combined with other cardiovascular exercises, it is great for moms-to-be.

Walking

Walking is your most valuable cardiovascular workout. It is safe, easy to do and can be performed up to the ninth month. Wear a pair of quality shoes when walking so that you do not fall or put your feet under strain.

Yoga

Yoga can help in releasing stress as well as pressure on the body. Almost all different types of yoga are beneficial for mother and child, as long as they are not strenuous. When doing it, avoid over-stretching and laying flat on your back. This workout tones up your muscle tissue and also makes them flexible.

Bike riding

Biking reduces tension on the body by supporting your extra pregnancy weight. Bicycling on an indoor bike is a safe activity because the probability of falling is down lowered. Start out gradually and build your pace slowly.

Swimming

According to many fitness experts, swimming is the least risky physical activity during pregnancy. It will help to tone up the body without any stress on your joints. Swimming increases your heart rate and improves breathing and generates the feeling of weightlessness for women that have gotten extra weight during pregnancy. Swimming provides you with cardiovascular health benefits.

Stair climbing

You do this on a building’s stair cases or to reduce the risk of falling use stair climbing machines. The risk of falling is reduced on stepper machines since they have side rails to provide proper balance. This workout also increases your pulse rate.

Safety precautions during workouts:

• Try to have a good sports bra for proper support.

• Drink lots of water in the process.

• Avoid tight outfits.

• Wear comfortable shoes that are not slippery.

• Avoid jerking your body and lying on your back.

• Do not exercise if you feel dizzy, have shortness of breathe, or experience any vaginal bleeding.

These workouts will not only assist in achieving cardiovascular fitness, but also give you strength and muscle flexibility and strength needed for delivery.

Always consult your physician before engaging in physical activity.