| Any exercise that involves
lifting weights or imposes excessive physical exertion,
such as horse riding, skiing, skin diving, and backpacking,
should be completely avoided. Jogging is very hard on
the spine, pelvis, hips, knees, and breasts and back and
should also be avoided. Exercises that pull your abdominal
muscles, like leg lifts and sit-ups, are also not advisable
during pregnancy. Further, do not try your hand at any
new sport once you get pregnant; your body needs time
to adjust to new movements.
After the 4th month, do not exercise while lying flat
on your back, as the weight of your uterus can compress
major blood vessels, and restrict circulation. Pointing
or extending your toes can also lead to cramping; it
is better to flex your feet instead.
There are 4 kinds of exercises that are particularly
beneficial for a pregnant mother. These are aerobics,
calisthenics, relaxation techniques and Kegel exercises.
It is always advisable to Consult your doctor before
you start any exercise program.
 Aerobics:
Walking slowly is the only best exercise for a pregnant
woman. Aerobics are repetitive, rhythmic activities
and include exercises like walking, jogging, swimming
and bicycling. Few doctors may recommend them as aerobics
stimulate the heart, lungs, muscle and joint activities,
producing beneficial all round changes. They enhance
the efficiency of circulation, increase muscle tone
and strength, and build endurance. They help in burning
calories, reducing fat and also giving a good night's
sleep. They may also help in controlling blood sugar.
A
word of caution:
Pregnant women should avoid uphill or strenuous bicycling,
Jogging, so that there is no extra pressure on the uterus.
You should also avoid swimming in public pools or pools
with suspect hygiene condition in order to limit the
risk of vaginal infections.
Calisthenics:
Calisthenics are essentially rhythmic, light gymnastic
movements of the body. They are ideal for the expectant
mother since they help in promoting physical and mental
well-being, as well as preparing your body for lab our
and childbirth. They also help in relieving backaches,
improving posture and toning muscles.
Relaxation
Techniques:
Relaxation exercises increase body awareness and focus,
and help the expectant mother relax her mind and body.
They also help the mother to conserve energy and prepare
her body for the ordeal of childbirth.
Kegel
Exercises:
Kegels tone the pelvic muscles and strengthen the vagina
and perineum for delivery. They also help in quick postpartum
(after childbirth) recovery.
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