Best Exercises For Pregnant Women

Mild exercise during pregnancy is not only useful to provide extra energy to the body. But, will also make your mood better and keep the muscles remain tight. In addition, it also improves sleep quality and will certainly make the delivery easier. It even will help recovery after delivery.

This is based on a study by the American College of Obstetricians and Gynecologists (ACOG). But of course you do not need a heavy exercise. A mild, safe, effective, and low difficulty exercise is enough, according to Modernmom.

Best Exercises

Walking is a very useful exercise, besides relieving stress, this type of exercise is also good for your bones and joints.

Swimming is also good. This exercise is recommended by obstetricians for pregnant women, even in pregnancies with problems or absolute contra indications. Usually pregnant women have problems with weight and her knees, because it supports the body weight of the fetus and herself.

Well, swimming is a non-weight bearing activities. In swimming, the body feels lighter and pregnant women do not feel any burden because it is supported by the water.

Cycling is also very good, provided with an appropriate and comfortable level of difficulty and pace.

Exercises to Consider

Consider practicing yoga, dancing, or comfortable aerobics. Choose the exercise class designed for pregnant women.

Whatever exercise you choose, remember to keep your heart rate below 140 beats per minute. This is the advice of the American Pregnancy Association. During training, you are also advised to consume plenty of water and avoid excessive heat.

What you Need to Notice

Avoid exercises that are too dangerous for the mother, such as scuba diving, skiing, horse riding, and all physical sports. Other challenging activity, such as running, badminton, and weightlifting, also not recommended for pregnant women. This exercise would be more suitable done before you get pregnant.

After your first trimester, you should avoid exercises that involve lying on the floor. This will reduce blood flow to your body and your baby. And when you stand up, you may feel dizzy.

How Long Should You Train?

American College of Obstetricians Gynecologists recommend exercise for pregnant women should simply be done for 30 minutes, several times a week.

But if you are still unsure what exercises is right for you, you better consult a gynecologist about the most appropriate type of exercise during pregnancy.