Salam...
Staying active can mean a healthier pregnancy and a faster recovery after the birth. Don't overdo it though - choose a safe exercise programme recommended throughout pregnancy and make sure you don't get it too hot.
It's early days, but how you sit and the activities that you choose to do in pregnancy can make all the difference in helping your baby to get into a good position for birth later on, and mean that you have the stamina for an active birth. It's a good idea to start thinking about these things now so that you can get into good habits.
Find, i admit , i used to be someone who sometimes could be elegy with exercising . But currently start to think about it since the article said " faster recovery after the birth "... ahah that's the key point ..
Why is exercise recommended during pregnancy?
Exercise in pregnancy has many benefits. It improves your muscle tone, strength and endurance. If you are used to keeping fit, you may find it easier to adapt to pregnancy than someone who is out of shape. Regular exercise will:
- help you to carry the weight you gain during pregnancy,
- prepare you for the physical challenge of labour and birth;
- make getting back into shape after your baby is born easier.
Singing up with baby center give a lot of ideas about my pregnancy. And solve a lot of my confusion about pregnancy thingy' since this is my first time pregnant. If you pregnant, you could do it so.....Iklan jap..hehehe
Back to serious thing , I do choose swimming... why ? Because swimming is one of the best and safest forms of exercise . It exercises both our large muscle groups (arms and legs) and worksour heart and lungs. The bigger our bump gets, the more we'll enjoy feeling weightless in the water. Wooopy hehehe
Alrite before i nag about something out of topic lemme share the answer for the title above:
Do swimming OK for my pregnancy ??
Swimming is great exercise because it uses both large muscle groups (arms and legs). Though low impact, it provides good cardiovascular benefits and allows expectant women to feel weightless despite the extra pounds of pregnancy. It's also a very safe form of exercise because the risk of injury is low.
Any type of aerobic exercise helps increase the body's ability to process and use oxygen, which is important for you and the baby. It also improves circulation, increases muscle tone and strength, and builds endurance. Swimming burns calories, helps people feel less fatique, and sleep well. Regular exercise like swimming also helps women cope with the physical and emotional challenges of pregnancy.
OK, below are another exercises recommended throughout your pregnancy..
The ideal exercise in pregnancy gets your heart pumping and keeps you supple, without causing you or your baby too much physical stress. Many activities, such as running and weight training, are fine in the beginning, but you may need to modify your regime as you grow bigger.
It's best to avoid activities where you might be in danger of slipping or falling, such as cycling, rollerblading, horseriding and skiing. However, many professional sportswomen continue competing well into their pregnancy.
The following exercises, recommended by health professionals, are safe for you. Some of them may not be suitable for the last few months of your pregnancy. To be on the safe side, talk to your doctor before starting an exercise regime.
Walking
Walking keeps you fit without jarring your knees and ankles, and gives your heart a workout if you walk briskly. It is safe throughout your pregnancy and can be built into your everyday routine.
Jogging and running
Going for a jog is one of the quickest and most efficient ways to work your heart and your body. You can tailor it to your timetable, running 15 minutes one day when that's all you can fit in, and 30 the next when you have the time.
If you've never been for a jog or a run before, now is not the time to start. It's best to stick to more gentle exercise, such as walking or swimming.
Yoga and stretches
Yoga helps to maintain muscle tone and flexibility. It's kinder to your joints than more vigorous types of exercise. However, you may have to go walking a few times a week to give your heart a workout. This will complement the stretching you do in your yoga sessions.
The stretching helps to keep you supple. This should work particularly well for you, because of the effects of a pregnancy hormone called relaxin. Relaxin makes the strong tissues that connect your bones (ligaments) more pliable. Don't overdo the stretching, though. Think about gently opening and extending your body rather than pushing yourself. Your yoga teacher will show you how to relax your body and mind.
Make sure your yoga teacher is experienced in providing advice for pregnant women. It's best to choose a specially-designed antenatal yoga class. If there isn't one in your area, read up on the different styles of yoga to find one that is safe for you.
Pilates
Pilates exercises follow patterns of movement which work and strengthen your tummy and pelvic floor muscles, a segment of your body known as the stable core or base.
Your Pilates teacher will guide you on your posture, making you aware of how you hold your body. She'll take you through a series of positions and movements that are designed to build your strength. You'll learn how to time your breathing with the exercises, and how to achieve relaxation. Pilates exercise can be useful during and after pregnancy. It targets the muscles which can weaken during pregnancy, in a way that supports rather than strains them.
The exercises you learn (and this goes for yoga, too) may help you with relation and breathing in labour when the time comes.
Weight training
If weight training is already part of your exercise routine, there's no reason to stop. You will need to ease off on the heavier weights now you're pregnant, though. As long as you are careful, light weight training is a great way to tone and strengthen your muscles. Don't work so hard so that you overheat and gradually wind down your regime towards the end of your pregnancy.
Low-impact aerobics
A low-impact aerobics class gives you a regular time slot when you're guaranteed to get some exercise. If you sign up for a class for pregnant women, you'll get to make new friends, and can feel reassured that each movement is safe for you and your baby.
Dance
You can get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your own home. Don't get carried away, though! Try not to leap, jump, twirl or change direction suddenly. If you sign up for a class for pregnant women, you can lose yourself in music, stay fit and meet others.
It's best to avoid activities where you might be in danger of slipping or falling, such as cycling, rollerblading, horseriding and skiing. However, many professional sportswomen continue competing well into their pregnancy.
The following exercises, recommended by health professionals, are safe for you. Some of them may not be suitable for the last few months of your pregnancy. To be on the safe side, talk to your doctor before starting an exercise regime.
Walking
Walking keeps you fit without jarring your knees and ankles, and gives your heart a workout if you walk briskly. It is safe throughout your pregnancy and can be built into your everyday routine.
Jogging and running
Going for a jog is one of the quickest and most efficient ways to work your heart and your body. You can tailor it to your timetable, running 15 minutes one day when that's all you can fit in, and 30 the next when you have the time.
If you've never been for a jog or a run before, now is not the time to start. It's best to stick to more gentle exercise, such as walking or swimming.
Yoga and stretches
Yoga helps to maintain muscle tone and flexibility. It's kinder to your joints than more vigorous types of exercise. However, you may have to go walking a few times a week to give your heart a workout. This will complement the stretching you do in your yoga sessions.
The stretching helps to keep you supple. This should work particularly well for you, because of the effects of a pregnancy hormone called relaxin. Relaxin makes the strong tissues that connect your bones (ligaments) more pliable. Don't overdo the stretching, though. Think about gently opening and extending your body rather than pushing yourself. Your yoga teacher will show you how to relax your body and mind.
Make sure your yoga teacher is experienced in providing advice for pregnant women. It's best to choose a specially-designed antenatal yoga class. If there isn't one in your area, read up on the different styles of yoga to find one that is safe for you.
Pilates
Pilates exercises follow patterns of movement which work and strengthen your tummy and pelvic floor muscles, a segment of your body known as the stable core or base.
Your Pilates teacher will guide you on your posture, making you aware of how you hold your body. She'll take you through a series of positions and movements that are designed to build your strength. You'll learn how to time your breathing with the exercises, and how to achieve relaxation. Pilates exercise can be useful during and after pregnancy. It targets the muscles which can weaken during pregnancy, in a way that supports rather than strains them.
The exercises you learn (and this goes for yoga, too) may help you with relation and breathing in labour when the time comes.
Weight training
If weight training is already part of your exercise routine, there's no reason to stop. You will need to ease off on the heavier weights now you're pregnant, though. As long as you are careful, light weight training is a great way to tone and strengthen your muscles. Don't work so hard so that you overheat and gradually wind down your regime towards the end of your pregnancy.
Low-impact aerobics
A low-impact aerobics class gives you a regular time slot when you're guaranteed to get some exercise. If you sign up for a class for pregnant women, you'll get to make new friends, and can feel reassured that each movement is safe for you and your baby.
Dance
You can get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your own home. Don't get carried away, though! Try not to leap, jump, twirl or change direction suddenly. If you sign up for a class for pregnant women, you can lose yourself in music, stay fit and meet others.
