BEST EXERCISE FOR PREGNANT WOMEN

Exercise during pregnancy prepares one for childbirth by strengthening the muscle and building endurance. It also makes it easier to get back in shape after delivery. It helps to boost the mood, reduces aches and pains and also improves sleep.

Note: Consult your healthcare provider before starting any exercise program. Once you get the approval, ensure that you listen to your body and don't overdo it, stop immediately when you feel tired and uncomfortable.

Below are some safe exercise:

• BRISK WALKING: Walking is something most women can do right up to delivery. It helps to improve your mood and tone your muscle, whether you are on a trial or treadmill.

• WEIGHT TRAINING: Light weight training can help your body stay toned before and after delivery. Avoid heavy weights or routine where you have to lie flat on your back. If you were lifting weight before you got pregnant, it won't be a problem to you as long as you don't overdo it, just go easy, but if you weren't weight training before you got pregnant, please don't do this particular exercise for now.

• STRETCHING: It helps to lessen back pain. It targets the pelvic, hip and thigh muscle.

   To try it:

-Sit with your knees bent and ankles crossed. Lean forward a little and keep your back straight.

-Sit with your knees bent and keep your knees together. Place your hands under knees, press the knees down against your hands and your hands up against the knees. Hold for a few seconds and release.

• KEGELS: Kegels strengthen the muscle that help hold up the uterus bladder and bowels, which helps in delivery. The beauty of this exercise is that you can do them anytime and anywhere without anyone knowing. To do the exercise, squeeze the pelvic muscle as if you are trying to stop urinating, hold for some minutes and relax.

• SWIMMING: Swimming is being encouraged as the best and safest exercise for pregnant women. It helps in reducing swelling and provides cardiovascular benefits. It exercises your muscle (both arms and legs). 

• DANCING: By dancing to your favorite tunes you get your heart pumping, you can do this in the comfort of your own room. Avoid routines that call for leap, jumps or twirls.