It's commonly believed that pregnant women should refrain from exercise. But the truth is that exercise can do wonders for your pregnancy. It can boost your mood, strengthen your muscles, build endurance and prepare you for childbirth. Poonam Gupta, director, Gold's Gym, Gurgaon, says that staying active during pregnancy makes it easier to get back in shape after childbirth. She suggests a few exercises moms-to-be can do for at least 30 minutes for five days a week. However, you must follow these exercises only after consulting with a doctor.
Swimming--Swimming is the perfect exercise for pregnant women. In the water, you weigh 1/10th of your boy weight and feel more limber. Your joints are not hurt. A swim can also help relieve nausea, sciatica pain and puffy ankles.
Running--If you are an experienced runner, there's no need for you to stop running once you discover that you are pregnant. However, just stick to a level terrain and don't overdo it.
Walking--All cardiovascular exercises increase blood circulation, muscle tone and endurance. Walking is the easiest form of cardiovascular exercise, and you can do it right until your delivery date.
Low-impact aerobics--Aerobics and dancing classes are best for you if you are a newbie at exercising. Aerobics and dancing help in pumping your heart rate and get the endorphins flowing. However, as your pregnancy progresses, avoid activities that need you to balance.
Indoor cycling--Cycling does not put a lot of pressure on your ankles and knee joints and still helps you sweat it out. You can pedal at your pace to avoid the risk of falling.
Lifting weights--Yes, lifting weights is safe during pregnancy but you need to use lighter weights and increase reps.
Prenatal Yoga--Prenatal yoga is another healthy way to exercise during pregnancy. It helps you relax, increases your flexibility and also improves your breathing capacity.