Physical exercise during pregnancy is beneficial for both the mother and the baby, but it’s essential to choose exercises that are safe and suitable for each trimester. Here are some recommended exercises for pregnant mothers:
- Walking: A low-impact aerobic exercise that is generally safe throughout pregnancy. It helps maintain cardiovascular fitness without putting too much stress on the joints.
- Swimming: Provides a full-body workout while supporting the weight of the baby. Swimming is gentle on the joints and helps alleviate swelling.
- Prenatal Yoga: Focuses on breathing, stretching, and relaxation techniques. It can help improve flexibility, maintain muscle tone, and promote relaxation.
- Pelvic Floor Exercises (Kegel exercises): Helps strengthen the pelvic floor muscles, which support the uterus, bladder, and bowel. Strengthening these muscles can help prevent urinary incontinence and prepare for labor.
- Low-impact aerobics: Classes designed specifically for pregnant women can help maintain cardiovascular fitness and muscular endurance.
- Stationary cycling: Provides a good aerobic workout while being gentle on the joints. Make sure the bike is stationary to avoid the risk of falls.
- Modified strength training: Using light weights or resistance bands under the guidance of a qualified instructor can help maintain muscle tone and strength.
- Tai Chi or Qi Gong: Gentle martial arts-inspired exercises that focus on breathing, relaxation, and balance.
If you are pregnant for the first time, you cannot walk much. Then there may be miscarriage. It is very good to do these exercises after 2 months of pregnancy but they should be done lightly at first. Because many become fat after getting pregnant. Due to which it is very difficult to ride Nora. Many people lose water in their bodies, their feet swell, etc.
