Pregnancy Workout Guide: A Total Body Pregnancy Workout In 30 Minutes
Pregnancy Workout Guide: A Total Body Pregnancy Workout In 30 Minute
Maintaining a healthy lifestyle is one of the best things you can do while in the pregnancy stage. Aside from visiting your physician regularly, you’ll also need to get back in shape with a post pregnancy workout.
Health experts recommend 30 minutes of exercise 3-4 times per week for moms with a normal pregnancy. Some of the notable benefits include the following:
– reduced discomfort associated with pregnancy
– reduced risk of hypertensive disorders
– reduced risk of pre-eclampsia and gestational diabetes
Keep in mind that not all workouts are considered safe for women who are expecting. With that being said, here are some of the best post pregnancy workout options available:
Start with Warm-ups
Warming up prepares your muscles and joints for exercise and increases your heart rate slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and have more aches and pains after your workout.
A good way to warm up is to start your chosen activity at a low intensity and slowly increase it during the first five to eight minutes. This prepares the muscles you’ll be using for more vigorous movement. For example, if your workout is walking, go slowly for the first few minutes and gradually pick up the pace.
Water Aerobics (Swimming)
Swimming or Water aerobics is one of the safest workouts for expecting women can take advantage of for getting their regular routine exercise. Being immersed in water naturally supports the body weight, eases tension and stress on your back and the legs. What’s more, you won’t have to worry about falling or tripping as compared to other forms of exercises.
Swimming and water aerobics are some of the best pregnancy workouts expecting women can take advantage of for getting their routine exercise. Water exercises support your body weight, relieve stress and tension on your legs and back, and avoid the potential of tripping, or falling, that may come with other exercises.
These are great ways to elevate your heart rate, while providing relief to muscles and your skeletal system that are constantly under strain carrying the additional weight of your growing baby.
Weight training is a viable workout option as long as you use the right weights and are careful all throughout the session. Otherwise, health professionals would advise against lifting. Resistance bands and 5-lbs weights are the best ones to use for muscle toning. If you’re really set on weight training, then make sure to increase repetition instead of going for heavier weights and deliberately moving in a controller manner.
Riding a bicycle is certainly enjoyable, but you wouldn’t wish to risk injury by falling off your bike or hitting a bump on the road. Riding a stationary is the next best thing if you wish to obtain the benefits of exercise without the risks associated with cycling on the road. Enroll in a spin class or have one set up in the comforts of your own home. It’s best to start off with the shorter spin routines especially if you’re a beginner.
Keep in mind to always stay seated in order to reduce joint pain, intensity and the chance that you’ll fall off the bike. If you’re sweating and still able to hold a conversation, then you’re in good shape.
Yoga offers a low stress, low intensity and holistic method for women who are in the pregnancy phase. You’ll need to adapt the stretches and poses that provide low risks, i.e., ones that don’t put you in a risk of falling and hurting yourself. Moreover, you can sign up for a yoga class or get good yoga videos that specifically cater to pregnant women online.
Active women can take up running workouts if they were accustomed to rigorous sessions before, but they will need to adapt with the pregnancy for it to be safe. Make sure to ask your physician prior to running in order to see if light jogging is a viable method. One way to check and see if you’re within limits is to adopt the “talking rule”. The rule states that if you’re able to hold a conversation while in the process of exercising, then that means you’re within the limits. Minimize the risks further by being mindful at all times and staying on even ground.
Probably the safest form of post pregnancy workout available to all women. It’s easy, relaxing and gives you a chance to appreciate beautiful nature. Walking is recommended for women who have never exercised before pregnancy. A short walk in the park or in the neighborhood offers a breath of fresh air, sunshine and social interaction. You can invite a good friend or a family member and have a good chat along the way to the park or a nearby trail.
Drink Plenty of Water
Drink water before, during, and after exercising. Otherwise you can become dehydrated, which can set off a chain of events that leads to a reduced of amount of blood reaching the placenta. Dehydration can also increase your risk of overheating or even trigger contractions.
There’s no official recommendation for how much water pregnant women should drink while exercising, but many experts recommend a simple technique to gauge whether you’re drinking enough: Check the color of your urine. Dark yellow urine is a sign of dehydration. If that’s the case for you, have one or two glasses of water every hour until your urine is pale yellow or nearly clear.
All these exercises are designed to keep your body in good shape while relieving some of the constant stress that comes with the added weight of a baby. You can pick out any of the exercises listed above as long as you get permission from your doctor. In some instances you’ll need to take certain precautions. Make sure to stay within the limits and not overdo yourself.
Furthermore, it will be for the best if you start off light and build momentum instead of starting strong. Listen to your body and don’t push too much. If you’re feeling light-headed or breathless, then stop immediately. If you feel pain afterwards, then discontinue the workout and consult your physician.