Exercises during pregnancy have a positive effect on the body. According to the 2015 research study exercises help in managing gestational diabetes and fetal weight gain. This research paper also highlights that exercises during pregnancy are totally safe for both mother and baby. However, not all exercises are the same and some may have a devastating effect on the mother and infant’s health.
After contacting the top gynecologists in Islamabad I discovered that mothers who do exercises during pregnancy recover their weight quickly as compared to those who don’t. Moreover, I also got a list of 5 exercises that are best for pregnant women during the first trimester.
5 Exercise That Are Best During Early Stage of Pregnancy
Here is the list of the exercises that are best during the early stages of pregnancy. These exercises seem normal however they have a long-lasting impact on the body. Therefore, let’s get into the details of these exercises below.
Pilates is also known as Contrology. This exercise is helpful to improve your balance and to cure the lower back pain. Pilates is effective for building strength therefore it includes both equipment and floor exercise.
Although this exercise builds the core muscles when you are pregnant but it is important to avoid those postures and body movements that can harm your baby. Therefore, while doing this exercise make sure to avoid lying on your back as well as belly focused exercises.
Yoga is a useful exercise for both mind and body. It includes different postures and techniques that help in getting strength and peace of mind. During pregnancy, it helps in improving blood pressure, muscles, and breathing. After childbirth, it also helps in keeping the bones strong.
Like Pilates, it also has some postures that are not suitable for pregnant women. Therefore avoid those postures that bend your back, twist abdomen, and headstands. Moreover, also avoid lying on your back.
Walking is a simple exercise but it is extremely beneficial for pregnant women. Walking keeps the body moving and improves blood circulation. To keep your little one safe it is important to walk on a safe pathway and avoid broken or rocky ones.
If you are just getting started then begin with 10 minutes’ walk for 3 to 5 times a week and then eventually make it to the 30 minutes’ walk per day.
If you love swimming then you can enjoy it even during the early stages of pregnancy. Besides swimming, you can also do water aerobics and it is totally safe. You don’t even have to worry about the falling like in walking. However, before doing water exercises also keep an eye on your energy. Don’t do extensive exercises and stick to the 30 minutes maximum time limit.
5. Weight Training
Weight training is the best exercise that you can do during pregnancy. Why? Because it helps you to carry pregnancy weight and also helps you during delivery. Pregnant women often complain about the lower back pain however with this exercise you can build your strength which helps in other stages of pregnancy.
While doing this exercise, avoid holding heavy weight around your belly and don’t lay on the back either.
If you are worried about your health during pregnancy then there are several exercises that you can do for keeping yourself healthy. You can do Pilates, yoga, walking, and water exercises. Besides this, you can also do weight training exercises.
All of these exercises help you to avoid lower back pain and also to build strength and muscles. Although there are some limitations on postures that you have to avoid while doing these exercises.