Pregnancy is a great time to be enjoyed but it also requires as lot of special care and maintenance. During this time, your body will be undergoing numerous physiological changes. Remember to regularly exercise to keep your body and appearance in great shape. Since you are only pregnant for 9 months, it is important to dedicate yourself to these prenatal exercises; your body and your child will thank you. It is important to be careful when doing any prenatal exercises so as to avoid any injuries.
Working out during pregnancy will reap numerous benefits. Your appearance and posture will be improved, while relieving yourself of back pains. Pregnancy causes you to have looser joints, so by exercising, you are giving yourself stronger muscles in support for labor. At the same time, your flexibility, blood circulation and aerobic endurance will be significantly improved, allowing you to work out for longer periods of time.
Make sure you always maintain a correct posture while performing prenatal exercises. This means tilting your pelvis and straightening your back. Always make sure you are breathing properly and are able to walk and talk comfortably while engaging in any exercise. You should do prenatal exercises regularly, at least three times a week but make sure aerobic exercise does not exceed five times per week, so that your body can recover and rest properly. Try to avoid fatiguing yourself too much, since this can affect the overall condition of your body.
The most frequent exercises include stretching, strengthening, Kegels and relaxation techniques. Any low or non-impact aerobic activity should be done three times a week. Such exercises include cycling or swimming but make sure you allow yourself to warm up and cool down during each exercise. Walking is also beneficial if done for longer periods of time, it will maintain a decent endurance level.
When stretching or strengthening in a prenatal workout, about 5 or 10 repetitions per day are recommended. Hold each position for 20-30 seconds. Do not stretch too far, even if your loose joints allow you to. Make sure your prenatal exercise does not go beyond the point of moderate breathing. Maintain this activity for 15-20 minutes, as long as no discomfort is felt.
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