No woman can escape the sudden emotional swings and health discomforts that happen when pregnant! However, with an aim to stay fit and healthy women can do away with these sudden discomforts. Exercising is a vital part of pregnancy and it helps women feel better. Though you must rest as prescribed by the doctor, but skipping exercises just because of the mild morning sickness, which is a pregnancy spin-off is not suggested. So, if you’re on the first 6 weeks of your pregnancy, here are the best exercises you can do at home, under expert supervision, preferably.
1. Keep walking, keep moving
According to gynaecologists and health experts, pregnant women need to keep walking or moving! Take a brisk walk in the corridor of the living room or the balcony or garden space. This will result in more energy, vitality, reduced back pain, a healthy body image and also returning to form quicker and better after delivery. You can start by taking morning walks and evening walks once you’ve checked with your doctor.
2. Opt in for Pilates
Pregnancy brings in two bodily challenges for women: first lower back pain and second balance issues. When you practice Pilates, you can gently build on the core muscles via a series of floor exercises. In the initial sessions you will completely concentrate on generating strength. The lessons that will follow will be challenging for your balance and strength.
However, it’s best to avert Pilates poses where you need to lie down on the back or have the twist your mid-section. It’s best never to overdo your exercises or any belly-focused posture. Else it might lead to diastasis recti, where the parallel sections of the abdominal muscles get separated.
3. Swimming can be good for the body
This is an apt pregnancy exercise to follow as the entire body is in motion here, with mild stress on the joints. Furthermore, the water in the pool supports the weight and offers you a momentary relief feeling all bloated and heavy as your belly grows with every passing day.
4. Try pelvic floor strengthening
Starting the pelvic floor exercises is beneficial! So, when you switch to this exercise form you need to imagine that you are pausing the urine flow in washroom. Draw your breath and contract the pelvic muscles inwards and then upwards. Perform this at home under supervision so that you don’t stress your pelvic muscles too much.
5. Yoga helps you stay fit and happy
This is one of the best exercise forms to practice during the first 6 weeks of your pregnancy! Yoga balances your muscles, helps in generating core strength, minimizes blood pressure, ensures that your muscles are agile and nimble and teaches you breath-work that comes to help during your baby delivery. For women, yoga is also beneficial for menopause and prevents ailments such as osteoporosis, by developing bone mineral density.
However, during pregnancy you ought to avoid yoga postures that involve the following:
· Lying on the back
· Intense back-bends
· Hot yoga or Bikram yoga
· Any kind of posture where you have to place your feet atop the head, for instance headstands
· Postures where you need to twist your abdomen
6. Aerobic classes
Today, there are several aerobic programs especially designed for pregnant women that help them to develop muscle tone, add on to their flexibility and you boost heart health. All these work hand in hand to keep the body supported as it witnesses pregnancy related changes. You can hire an instructor home as well and practice aerobics.