Safe Exercise to Consider During Pregnancy.

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We should know that not all exercises are safe for a pregnant woman during this time because the genetic makeup of the body has shifted from normal to complex. That is why there are things that are allowed and things that should be avoided. The safe exercises are usually the ones that don't put a strain on your back or stomach areas.

Before exercising, it is important to start with a warm up to help notify your body that you are about to engage in something that involves the movement of the whole body. Doing a 5 minutes stretching would help achieve this. Let's look at some exercises that are safe for you:
Walking
One of the safest forms of exercise which every pregnant woman is advised to begin with is walking. Walking helps to regulate the flow of blood in the body which means you get to maintain a healthy heart and lungs during the period of your pregnancy. The great thing about this form of exercise is you do not need special equipment, just your walking shoes. You can also walk anywhere you fancy and with anyone. 
If you are new to this exercise, you might want to start with a short stroll then build up the time slowly. Starting with a 10- 15 minutes strolling is advised. When you get used to that walking with that time limit, then you can increase it to 25 minutes.
                                      Walking through your trimesters
First trimester
Here, you will need to start with a slow tempo so that your body can adapt easily. Your shoes should be free and comfortable. Tight shoes are not advised as it could take your mind off the walk to the tightness of the shoes and you will not enjoy the process. When walking, make sure your heels are touching the ground before your toes, just like a match parade. Don't just place your feet squarely on the ground.
Second trimester
You will have to be careful here as your weight is now double the first trimester. But the good thing is that you will be able to maintain balance if you had been diligent with the walking exercise throughout your first trimesters. Walking during your second trimester would help you maintain a good body pose and structure.

When walking, ensure that you keep your back straight and your chin level should be up; avoid looking down at this stage. Observe your strength level too. If you start feeling dizzy or tired, then you need to take a break.
Third Trimester
Your body should have mastered the act of walking now. You might feel uneasy on days you do not walk. Just be careful not to slip and fall during this stage.
Pilates.

During pregnancy, you will face body challenges including maintaining your balance and body aches such as lower back pain. This is where Pilates comes in to help you keep your balance by building muscles. Pilates involves using designed equipment and floor exercises to strengthen your core muscles which make you strong and flexible at the same time.

This exercise focuses on three parts of your body which are: the pelvic floor area, back muscles and the stomach. It strengthens the pelvic floor which lends support to your bladder to prevent urine leakages that plague most pregnant women. It strengthens your back muscles to prevent weak muscles which are the main cause of a backache.

Pilates strengthens the stomach muscles so that your body can easily carry the weight of the fetus. It helps you to be in control of your breathing which is necessary to take you through successful labour. It will also help place your body in the right position when you are due for delivery.

Pilates involves sessions of challenging but well-coordinated movement so that your joints are not put under any form of stress. Before engaging in this exercise, you will need to check if you can contract your pelvic floor with ease. If you can contract it and hold it for up to 10 seconds and 10 times, then you are good to go.
Ensure you get a professional Pilates instructor that has the necessary qualifications to teach pregnant women.
Yoga
Yoga is another form of exercise that will keep you mentally alert and fit throughout your pregnancy trimesters. It trains you on how to control your breathing rhythms, reduces high blood pressure, and builds your muscles keeping you flexible and strong.

It is something you can engage in for 30 minutes without getting tired. You just have to concentrate on restorative poses, gentle postures and breathing exercises. If you have never tried out yoga before, then you need to go and enroll for a beginner's class that will teach you the core basics.

Also, check out the yoga instructors before you enroll as they would be in the best position to tell you the safest style of yoga for pregnant women. You should make inquiries such as their years of experience in teaching pregnant women.
When you are choosing yoga styles, remember that styles are not good for pregnant women.

One of them is the Bikram yoga which is practiced in a hot temperature room. It is not recommended for pregnant women to be in rooms as hot as 40 degrees centigrade to avoid overheating. Try out styles like hatha yoga which is more relaxing and calming without any risk. Just ensure you have your yoga kit which includes loose clothing, a pair of socks, small pillows and yoga mats (some studios provide mats).
Lifting Light Weights
Lightweights help to build your energy and stamina during pregnancy. It also helps prevent flabby arms most pregnant women end up with after delivery.
Swimming
swimming involves body movement in the water. This type of exercise keeps your body at a normal temperature which is needed for the well-being of a pregnant woman. There is also no risk of falling or getting injured while in the water. You just have to ensure that you do not spend too much time in the water. Observe your energy limit to see how long you can last. An average time is 30 minutes.

We should know that not all exercises are safe for a pregnant woman during this time because the genetic makeup of the body has shifted from normal to complex. That is why there are things that are allowed and things that should be avoided. The safe exercises are usually the ones that don't put a strain on your back or stomach areas.

Before exercising, it is important to start with a warm up to help notify your body that you are about to engage in something that involves the movement of the whole body. Doing a 5 minutes stretching would help achieve this. Let's look at some exercises that are safe for you:
Walking
One of the safest forms of exercise which every pregnant woman is advised to begin with is walking. Walking helps to regulate the flow of blood in the body which means you get to maintain a healthy heart and lungs during the period of your pregnancy. The great thing about this form of exercise is you do not need special equipment, just your walking shoes. You can also walk anywhere you fancy and with anyone. 
If you are new to this exercise, you might want to start with a short stroll then build up the time slowly. Starting with a 10- 15 minutes strolling is advised. When you get used to that walking with that time limit, then you can increase it to 25 minutes.
                                      Walking through your trimesters
First trimester
Here, you will need to start with a slow tempo so that your body can adapt easily. Your shoes should be free and comfortable. Tight shoes are not advised as it could take your mind off the walk to the tightness of the shoes and you will not enjoy the process. When walking, make sure your heels are touching the ground before your toes, just like a match parade. Don't just place your feet squarely on the ground.
Second trimester
You will have to be careful here as your weight is now double the first trimester. But the good thing is that you will be able to maintain balance if you had been diligent with the walking exercise throughout your first trimesters. Walking during your second trimester would help you maintain a good body pose and structure.

When walking, ensure that you keep your back straight and your chin level should be up; avoid looking down at this stage. Observe your strength level too. If you start feeling dizzy or tired, then you need to take a break.
Third Trimester
Your body should have mastered the act of walking now. You might feel uneasy on days you do not walk. Just be careful not to slip and fall during this stage.
Pilates.

During pregnancy, you will face body challenges including maintaining your balance and body aches such as lower back pain. This is where Pilates comes in to help you keep your balance by building muscles. Pilates involves using designed equipment and floor exercises to strengthen your core muscles which make you strong and flexible at the same time.

This exercise focuses on three parts of your body which are: the pelvic floor area, back muscles and the stomach. It strengthens the pelvic floor which lends support to your bladder to prevent urine leakages that plague most pregnant women. It strengthens your back muscles to prevent weak muscles which are the main cause of a backache.

Pilates strengthens the stomach muscles so that your body can easily carry the weight of the fetus. It helps you to be in control of your breathing which is necessary to take you through successful labour. It will also help place your body in the right position when you are due for delivery.

Pilates involves sessions of challenging but well-coordinated movement so that your joints are not put under any form of stress. Before engaging in this exercise, you will need to check if you can contract your pelvic floor with ease. If you can contract it and hold it for up to 10 seconds and 10 times, then you are good to go.
Ensure you get a professional Pilates instructor that has the necessary qualifications to teach pregnant women.
Yoga
Yoga is another form of exercise that will keep you mentally alert and fit throughout your pregnancy trimesters. It trains you on how to control your breathing rhythms, reduces high blood pressure, and builds your muscles keeping you flexible and strong.

It is something you can engage in for 30 minutes without getting tired. You just have to concentrate on restorative poses, gentle postures and breathing exercises. If you have never tried out yoga before, then you need to go and enroll for a beginner's class that will teach you the core basics.

Also, check out the yoga instructors before you enroll as they would be in the best position to tell you the safest style of yoga for pregnant women. You should make inquiries such as their years of experience in teaching pregnant women.
When you are choosing yoga styles, remember that styles are not good for pregnant women.

One of them is the Bikram yoga which is practiced in a hot temperature room. It is not recommended for pregnant women to be in rooms as hot as 40 degrees centigrade to avoid overheating. Try out styles like hatha yoga which is more relaxing and calming without any risk. Just ensure you have your yoga kit which includes loose clothing, a pair of socks, small pillows and yoga mats (some studios provide mats).
Lifting Light Weights
Lightweights help to build your energy and stamina during pregnancy. It also helps prevent flabby arms most pregnant women end up with after delivery.
Swimming
swimming involves body movement in the water. This type of exercise keeps your body at a normal temperature which is needed for the well-being of a pregnant woman. There is also no risk of falling or getting injured while in the water. You just have to ensure that you do not spend too much time in the water. Observe your energy limit to see how long you can last. An average time is 30 minutes.