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Exercises for Pregnant Women

Can’t stand the thought of not being able to exercise during your pregnancy? Here are some workouts that are safe for you and your baby to do when you’re feeling restless.

1.    Walking

Although it does not burn as much fat as running does, walking helps to keep your heart going and muscles working without putting too much impact on your knees and ankles.

Plus point: You can do it almost everywhere and at anytime; shopping is also a form of exercising!

Safety tips: As your baby develops and your belly gets bigger, your sense of balance and coordination may start getting shaky. Avoid rocky roads and keep on smooth surfaces when you walk, and wear shoes with good support to support your feet when they swell in the later trimesters of your pregnancy.

2.    Swimming

Noted as one of the best exercises to do when pregnant, swimming is also relatively safe as you will not fall on your stomach and injure your baby when in the water. Swimming also gives you a good range of motion without putting pressure on your joints.

Plus point: You’ll never start to feel yourself being weighed down by your baby when in the water, which means you can exercise for an even longer time. Being “weightless” in the water also means you can dance and even do aerobics in the water.

Safety tips: When swimming, choose a stroke that feels comfortable for you, so that you will not hurt your neck, shoulders and back muscles. The breaststroke is one of the recommended strokes as you don’t have to rotate your body when swimming. Be careful when entering the water, thought, as diving or umping in may cause too much pressure on your belly. Avoid warm pools, steam rooms and suanas as well as they may be too hot for your baby.

3.    Weight Training

Lifting weights is a good way to prepare your body for the weight you’ll have to carry around once your baby is delivered. It also helps to strengthen the muscles around your joints so that you will not injure yourself when carrying your baby.

Plus point: With all that weight training, your arms will never tire out when you have to carry your baby around at night to coax her to sleep!

Safety tips: If the normal weights you carry are too heavy for you, reduce the amount of the weights by half but increase the repetitions so that you’ll still get a good workout. Weights are too heavy can cause a strain on your muscles, which is dangerous for your abdomen. Don’t lie flat on your back when carrying the weights as well so that you will reduce the pressure on your belly.