Staying Healthy and Fit During Your Pregnancy
Posted on July 13 2016
When you're expecting, you need to keep your body moving. By exercising, you can increase your energy, minimize back pain, promote a better body image and get back to your pre-pregnancy shape quicker. While many people assume that it takes a lot of time and special equipment to stay in shape, that isn't the case. With August being a high birth rate in the US, you want to start gearing up for your labor and delivery now. To help you stay in shape, try doing some of the different exercises below.
Stand next to the back of a chair. Put your hand nearest the chair on the back of the chair. Your feet should be hip-distance apart and parallel to the floor. Turn your knees and toes outward slightly. Focus on pulling your bellybutton toward your back. Bend at the knees and lower your torso as much as you can while still being able to keep your back as straight as possible. Return to where you started to complete one rep. Continue doing so for at least 10-15 reps. In doing this exercise, you can strengthen your hamstrings, butt and quadriceps. It also helps to improve your balance.
If you are looking for the perfect exercise to do while pregnant, look into swimming or even water aerobics. When you are in the water, you weigh a fraction of what you do on land. You will feel a lot lighter and more limber than what you could ever imagine. Taking a dip could help eliminate sciatic pain, nausea and swollen ankles. Since the baby is going to float around with you, it's gentle on your ligaments and joints.
Almost everyone has time to head out and take a walk, at least for a few minutes anyway. You can continue walking all the way up until you go in to have the baby, which is ideal for those who want something they can continue to do for the next nine months. Many pregnant women walk on delivery day to help get the contractions going. The best part about walking is that you don't have to invest any money in special equipment. All you need is a good pair of tennis shoes. If you do plan on going out for a hike, make sure you look for somewhere that is even. You don't want to try to hike up and down a bunch of hilly trails with a lot of winding turns and rocks. Otherwise, you could end up slipping and falling down, thus injuring yourself and the baby.
Many people are worried about lifting weights when pregnant. However, you have nothing to worry about when you do it the right way. Go for a smaller weight, such as two pounds and do 12-15 reps at a time. If you are using machines, you might want to go with one that limits movement and reduces injury. Don't do a lot of isometric exercises. Many women forget to breathe when holding the pose, which can cause you to become lightheaded. This is why it is so important to choose the types of exercise you do carefully.
By doing the exercises above, you can keep your body limber and prepare for your upcoming labor and delivery. The key is staying active and doing something on a regular basis to prevent your body from becoming stiff and making childbirth more difficult than it needs to be.
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