Why is exercise recommended during pregnancy?

Exercise does wonders during pregnancy. It prepares you for childbirth by strengthening your muscles and building endurance, and also helps getting your body back in shape once the baby's born. Your body releases a hormone called relaxin during pregnancy that loosens your joints in preparation for delivery, so you need to take care with the choice of exercise as well as pay attention to technique. It's important to find exercises that will not injure you or harm the baby.

Exercises during pregnancy

Following exercises are fairly safe for expectant mothers, though some of them may not work for you during the last few months. To be safe, consult your doctor or midwife before you start with any of these activities -

• Walking:
  This is one of the best cardiovascular exercises recommended for pregnant women. It keeps you fit without jarring your knees and ankles. It is safe to follow throughout the nine months of pregnancy.

• Jogging / Running:
  Going for a jog is not only the quickest but most efficient way to work your heart and your body.

• Swimming:
  Healthcare providers as well as fitness experts consider swimming as the best and safest exercise for pregnant women. Swimming is ideal since it exercises both large muscle groups (arms and legs), provides good cardiovascular benefits, while allowing pregnant women to feel weightless despite all the extra weight of pregnancy.

• Aqua natal classes:
  Many women find aqua natal classes quite enjoyable during pregnancy. Exercising while standing in water is gentle on the joints and helps lessen swelling in legs that is a common symptom in late pregnancy.

• Yoga and stretches:
  Yoga and stretching helps maintain muscle tone and keep you flexible with little impact on joints. Be careful not to overdo stretching. You will be suppler as a result of the effects of relaxin that causes your ligaments to be more pliable.

• Pilates:
  Pilates is a form of exercise that combines flexibility as well as strength training with the body awareness, breathing and relaxation. The exercises are based on specific movement patterns performed with your tummy and the pelvic floor muscles - known in Pilates as "stable core" or base. These muscles are also called deep stabilizing muscles. Many Pilate's exercises are performed on "hands and knees" position, and it is an ideal position for pregnancy.

• Weight training:
  If you take necessary precautions and follow a good technique, weight training is a great way to tone as well as strengthen your muscles. Avoid overheating and fatigue, and step by step taper off as the pregnancy advances.

• Dance:
  You can even get your heart pumping by dancing to your favorite tunes in the comfort as well as privacy of your living room, but steer clear of dance movements that call for you to leap, jump, or twirl. Remember - technique is very important. Also avoid sudden changes of direction.

• Low-impact aerobics:
  If you sign up for a class that is specifically designed for pregnant women, you'll certainly get to enjoy the camaraderie of others just like you, and can feel reassured that every movement has been deemed safe for you as well as for the baby.