Your back is aching and your ankles are swelling; plus you feel constipated and bloated. In other words, you are pregnant. Exercise does wonders during pregnancy; it boosts your mood, improves sleep, and relieves aches and pains. It also prepares you for childbirth by strengthening your muscles and building endurance. but, the question is, ‘how much should you exercise when you’re pregnant?’ Â
We contacted Ashish Gupta, Fitness Expert and Director, Gold’s Gym, Gurgaon to suggest exercises for the mom-to-be. Here’s what he shared, “Expecting moms must get at least 30 minutes of moderate exercise per day, 5 days a week. Most exercises are off-limits during pregnancy, agreed, but because it is time for you to binge (or so, some of you think), it makes working out even more important. Just a basic level of workout will help you get back in shape post-delivery. So lace up those sneakers and try these safe exercises during pregnancy.”
Word of caution: All of these cardiovascular exercises increase blood circulation, muscle toning and building endurance but don’t forget to keep a close watch on the levels of intensity.
1. Swimming: Swimming may just be the perfect pregnancy workout. As in water, you weigh a tenth of what you do on land, so you will feel lighter and more limber. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles–and because the baby is floating along with you, it is gentle on your loosening of joints and ligaments.
2. Group dance classes: Low-impact aerobics and dance workout classes are a great way to increase your heart rate and get the endorphins flowing if you are a newbie exerciser. As your abdomen expands, avoid any activities that require careful balance.
3. Brisk walking: There is no easier exercise to fit into your busy schedule than walking…and it is a workout you can continue to fit in right up until delivery date. What’s more, you do not need any special equipment or a gym membership to participate–just some good sneakers.
4. Indoor cycling: A wonderful way to break a sweat without putting pressure on your ankle and knee joints, indoor cycling lets you pedal at your own pace without the risk of falling. Try transitioning your cardio workouts to a stationary bike, or join an indoor cycling class for a more controlled ride. Just make sure your instructor knows you are expecting!
5. Weight training: Lifting weights is safe when you are expecting–just opt for more reps (i.e., 12 to 15 in a set) using a lower weight than usual. You might also want to switch to machines, which helps limit your range of motion and reduces any chance of injury.
6. Running: Experienced runners can stay on track during pregnancy. Just stick to level terrain (or a treadmill or an elliptical machine) and never overdo it (loose ligaments and joints during pregnancy can make jogging harder on your knees and make you more prone to injury).
7. Pilates: A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and tightening your muscles.
8. Prenatal yoga: Prenatal yoga is another ideal workout for the mom-to-be. It encourages relaxation, flexibility, focus and deep breathing. Ask your regular yoga instructor to modify the poses so that they are safe for you.
Keep in mind that there are, of course, many more ways to remain fit during pregnancy but always confirm with your routine with your practitioner before starting.