Safe Pregnant Exercises - Pilates, Yoga & Swimming

A lot of women already participate in a regular exercise program and generally lead a healthy lifestyle together with a wholesome balanced diet.  However, it can be tough to maintain this routine when you discover you are pregnant.  This is especially true during the later stages of pregnancy.  That said, it’s advisable, even encouraged to maintain your normal exercise program right up to about the last 5 weeks before you give birth.

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With the onset of pregnancy your body goes through multiple changes.  Your hormone levels will fluctuate dramatically, you will gain weight and towards the end of your pregnancy it will be more difficult to do the daily things that you take for granted.  Your body’s level changes of progesterone and estrogen will cause your ligaments to soften around your joints.  Couple this to the increased strain on internal organs, your legs and back, together with a weight gain of around thirty pounds and no wonder routines go out the window; so make sure you take it easy.

It’s therefore not uncommon for pregnant women to feel depressed leading up to childbirth.  However, participating in a regular exercise program will help reduce malaise and better prepare your body for labor.

You need to be careful though not to too stretch yourself too far.  Some women actively run five miles per day, will make sure they visit the gym three times a week and take part in a Pilate class.  This is obviously too much now that you are pregnant, so a change to your exercise program should mirror the changes to your body.

As a general rule for exercise when pregnant, avoid stomach crunches and any other abdominal exercise that focuses on the back and abdominal area (stomach muscles).  Make sure that any resistance training is balanced using only very light weights and avoid quick-jerky movements.  Also, eliminate ‘squats’ that could possibly cause the placenta to separate from the uterus.

Proper breathing during exercise whilst pregnant is something that you should research.  If properly performed it can dramatically help with labor pain, especially if you are going down the natural childbirth route.  The Lamaze breathing technique is one example of how breathing correctly will help with labor.  Remember that you are also breathing for your unborn baby.  Your baby will receive oxygen via the umbilical cord, so maintaining oxygen levels in your blood is extremely important.

Hydration throughout the day is also crucial.  Sip small amounts of water frequently, rather that large intakes of fluid that will make you feel blotted and uncomfortable.  A similar routine should be administered with eating too.  Eat four or five small meals during the day as apposed to three large ones.

It’s essential that before beginning your workout that you’re gently warm up.  You should perform light stretches in small movements and make sure you allow adequate rest between different sets of routines.  Only do what you can comfortable achieve, light cardio vascular exercise when pregnant is advisable.

As pregnancy tends to shift your center of gravity further forward, this puts extra stress on your back and spine muscles.  Swimming has been proven to be a fantastic way to exercise whilst pregnant as it provides very low stress on your joints but will maintain an active cardio vascular workout that’s ideal for pregnancy.

Another favourite is Pilates and Yoga.  They both promote peace of mind whilst encouraging gentle movements that build arm and leg strength, all of which makes your body more supple. Again, ideal for pregnancy. 

A Pilates class during pregnancy for example will also help to reduce body cramps, improve your circulation and increase your energy levels.  It's also a great way to get out and meet other expectant moms and share your experiences so far.

If you're interested in Pilates, try doing a Google search for something like "Pilates During Pregnancy" That should return a lot of results relating to Pilates Websites with information about classes near you.

Pregnancy Exercises To Consider:

• Walking During Pregnancy - It sounds obvious but walking is such a good exercise when pregnant.  If you are a busy person then the chances are that you walk frequently walk without even realising it.  If not, try walking to the local shop rather than taking the care, or get off the bus one stop early.

• Swimming During Pregnancy - Swimming is perfect for pregnant women as the water supports your entire body, so there is very little impact on your joints.  It's also a great cardiovascular workout.

• Yoga During Pregnancy - It's best to participate in a Yoga class ideally suited for pregnancy.  This way all the exercises performed will be structured towards being pregnant and stretching to all over the place as a normal class may do.  During pregnancy the ligaments around your pelvic area naturally soften and become more elasticised.   Although you may feel able, stretching too far during pregnancy can cause you to pull a muscle or strain a ligament if the yoga class isn't tailored to pregnant women.

• Pilates During Pregnancy - is a great way to exercise during pregnancy.  What's more there are loads of classes now available for pregnant women.  It's widely claimed that if you take up Pilates during pregnancy you will reduce the likelihood of potential back problems, encourage giving birth quicker and speed up recovery after childbirth.

Exercises To Avoid During Pregnancy:

• Running, or any high impact sports

• Lifting heavy weights

• Sit-ups, stomach crunches or any other abdominal exercise

Caution…

If you feel light headed or dizzy, any swelling or any kind of bleeding or discharge stop immediately and seek medical advice.  It’s crucial that before participating in any exercise regimen that you talk with your doctor or physician.