In olden days exercises and pregnancy never went hand in hand. Movement of any kind was considered a taboo. Today however, views are gradually changing. Emphasis is now being given to fitness during pregnancy and researchers stress on the positive impact it has on the baby and the mother.
A report published by American Pregnancy Association advices, “Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you may be able to keep up with your routine and adapt it as you grow. Keep your heart rate under 140 beats per minute and avoid overheating, especially in your first trimester.
For women who are expecting, it is always advisable to take group classes. One is under the supervision of an instructor and a small group keeps you motivated and inspired. Interaction with like minded women and couples lets one remain enthusiastic.
Some of the most common exercises during pregnancy are:
Yoga
Yoga works around stretches and breathing techniques. It intertwines the mind and body and enables physical, mental and spiritual fulfillment. A connection with the self!
Yoga is becoming increasingly popular during pregnancy. Exclusive prenatal poses or asanas are found to accommodate the needs of a mother-to-be.
Precautions should be taken while striking a pose. Conscious efforts should be made not to bend, twist or turn more than your comfort. It is best to take yoga classes and learn from a professional. If not, follow your instincts. Remember, the aim is to be flexible and feel good.
Apart from deep breathing, inhaling and exhaling; light stretching poses like the Baddhakonasana or the cobbler pose, Virabhadrasana or the warrior, Savasana or the corpse pose can be performed easily during pregnancy.
Pranayama
Pranayama is an extension of yoga. It’s basically yogic breathing technique that brings peace, relaxation and helps eliminate fears and anxiety. Pranayama increases your emotional stability and helps you remain calm. The techniques can be easily learnt by an expert guide.
Simple breathing techniques like nadi shodana pranayama or alternate nostril breathing, is simple yet relaxing. Close your right nostril with your thumb, inhale and exhale through the left nostril, now close your left nostril, inhale and exhale through the right. Do as many times as you can.
Another example of pranayama that women could do during pregnancy is the brahmari or the making the bee sound. Shut your lips and make a gentle humming sound like a bee. Sounds simple? Yet this technique not only calms a pregnant woman’s frazzled mind, but invigorates the body.
Walking
Walking is stress free and perhaps the easiest exercise one could do during pregnancy. By incorporating a five to ten minute walk, a pregnant woman not only maintains fitness but definitely feels stronger. It pumps the volume of blood and prepares the body well for childbirth.
Discovery Health published a 4 day walking plan during pregnancy routine:
“This four-day plan can actually be done on any four days of the week, but it’s best to space out walks so your body has time to recover. Modify walks according to your trimester as suggested below.
Monday: Walk slowly for 5 to 10 minutes to warm up. Then stretch to avoid soreness. Next, walk at a comfortable pace for about 15 minutes. Finally, walk slowly again for another 5 to 10 minutes to cool down.
Wednesday: Repeat Monday’s routine, and add some slow stair climbing if you’re not feeling overheated.
Friday: Repeat Monday’s routine.
Saturday: Take a fun walk – maybe with friends – and don’t press yourself to walk for a certain length of time. Do gentle stretches afterward.”
Kegel exercises:
Doctors recommend kegel exercises during pregnancy and after childbirth. This series of exercises strengthens a pregnant woman’s body to sustain the months of pregnancy and the rigors of childbirth.
Kegel exercises tones the pelvic floor muscles.Do it anywhere; on the bed, while watching TV or reading a book. One basically squeezes in the pelvic muscles, as if trying to stop a urine flow in the bathroom. Hold this for around ten seconds and then rest.
Suggested Reading:
Mayo Clinic Guide to a Healthy Pregnancy
The Complete Book of Yoga & Meditation for Pregnancy
Exercising through Pregnancy
