Walking Exercise
Walking exercise during pregnancy for women is one of the most safest, simplest and most powerful form of exercise. Walking exercise make woman healthy and also make her growing child healthy during pregnancy. It is a most easy exercise for woman during pregnancy.
Pregnancy is a beautiful journey for a woman which is filled with excitement, new experiences, emotional and physical changes in her life during pregnancy. During pregnancy many woman do exercise for her life and her growing baby.
Benefits of Walking during pregnancy
Walking make active to woman during pregnancy. Woman do walking exercise in morning and evening. 20-30 minutes walking daily is good for woman health (150 minutes walking per week.) Walking help to improve circulation, reduce back and pelvic pain, lower the risk of gestational diabetes and boost overall mood of pregnant woman. Walking exercise can do in any place. Regular Walking is help to improve a physical health. Support emotional well-being for pregnant woman and prepare her body for childbirth. Each pregnancy is different and have a different problems and also faces many problems during pregnancy. So it is important to consult your doctor. before starting a walking exercise.
Walking is a most comfortable exercise for woman during pregnancy. Walking is a low impact cardiovascular exercise that easily strengthens woman heart, lungs, muscles and joints without placing excessive stress on pregnant woman body.
During pregnancy baby grows, woman body go under many changes. Her center of gravity shifts her joints become more flexible because of pregnancy hormones and she maybe experience fatigue, backpain or swelling. Walking is help to woman in her body to take changes while keeping her active in a safe and comfortable way.
Walking improve a heart health of pregnant woman. It helps to maintain a healthy pregnancy weight. it reduce a back pain. Walking improve blood circulation in body. Walking reduces stress and an anxiety and also improve a mood and a feel good during pregnancy. Walking improves a quality of sleeping of many pregnant during they faces sleeping difficulty experience.
Walking increase energy level and it help to boost energy by improving circulation and oxygen delivery through the body. Walking helps to maintain a healthy sugar level in woman body during pregnancy. Walking after a meal helps to maintain a healthy sugar level. Daily walking support physical and mental health and helping many woman to feel stronger, more confident and more prepared for pregnancy and motherhood.
Walking During the first trimester (1-12 week) is important to walk at a comfortable pace. Time of walking during Ist trimester 15-30 minute. 3-5 days per week is good to walk in first trimester. During the first trimester women body is adjusting to pregnancy.
During the second trimester (13-27 week) woman pregnancy is on a most comfortable stage. So the time of walking during 2nd trimester is increase 30 minute. 5 days per week is good for health to walk for woman. She have to walk at a medium pace. It improve an energy level.
During the third trimester (28-birth week) Woman baby grows. Her balance and comfort become more important than speed. Woman can walk continue, if she is feel comfortable and her doctor allows her to walk. Time of walking is 20-30 minutes. She have to walk at slow to medium pace. She can take breaks during walking whenever she needed.
Walking in the morning is feel like a refreshing start of the day for a woman during pregnancy. Walking in the evening is help to relax her body after work and improve sleep quality. Whenever a pregnant women go to the walk she have to wear comfortable clothes and choose a comfortable shoes.
Parenatal yoga
Pregnancy is the most beautiful and life-changing experience for a woman in her life. During pregnancy women’s body goes through many physical and emotional changes. During pregnancy woman baby grow, then she experiences many problems in her body like back pain, suollon feet, tiredness, stress and difficulty sleeping. These changes are normal in woman body during pregnancy, staying physically active can help woman feel healthier more comfortable during her pregnancy.
One of the safest and most powerful forms of exercise during pregnancy is prenatal yoga. Prenatal yoga is special designed for a pregnant Woman. Prenatal yoga is focus on a gentle stretching, safe strengthening exercises, breathing techniques, relaxation and mindfulness. The main goal of prenatal yoga is helps to prepare woman body and mind for pregnancy, labor, delivery and recovery after childbirth.
What is prenatal yoga?
Prenatal goga is a gentle form of yoga that has been modified for the needs of pregnant Woman. Prenatal yoga includes safe yoga poses, breathing exercises relaxation techniques and meditation that support both the mother and the developing baby.
Prenatal yoga avoids the movement that puts unnecessary pressure on woman. Which increase the risk of falls. The focus during prenatal yoga is improving flexibility, strengthening important muscles, promoting relaxation and helping mothers prepare physically and mentally for labor.
Prenatal yoga is suitable for most woman with healthy pregnancies and woman can easily practiced prenatal yoga throughout pregnancy.
Benefits of Prenatal yoga
Reduce Back Pain – During pregnancy progress woman growing baby places extra pressure on her lower back. Prenatal yoga softly stretches and strengthens the muscles supporting woman spine, helping to reduce back pain and improve woman posture.
Improve flexibility – Softly stretching Keeps woman muscles & and joints flexible, making daily activities more comfortable and he Woman and helping woman body adapt to pregnancy related Changes,
Strengthens Important Muscles – Prenatal yoga strengthens the legs, hips, pelvic floor, core and back muscles. Strong muscles can improve stability, support good posture and help woman during labor and recovery.
Reduce stress and Anxiety – Pregnancy comes with emotional ups and downs. Breathing exercises and relaxation techniques used in prenatal yoga help calm the nervous system, reduce stress and improve emotional well being in woman during her pregnancy.
Improve sleep quality – Prenatal yoga helps to relax woman body and mind. It make easy to sleep woman comfortably during her pregnancy.
Better Breathing – Breathing exercise during during pregnancy can improve relaxation and also help woman to stay calm and focused during labor.
Improve Balance and Posture – During pregnancy woman body changes her center of gravity shifts, it can affect balance. Prenatal yoga helps to improve woman body awareness and make a better posture.
Reduce swelling – Softly movement makes healthy blood circulation in woman body during pregnancy, which helps to reduce swelling in woman feet and during her pregnancy.
Mental Well-Being Many Woman feel calm, confident and they are better prepared for child birth after prenatal yoga.
Prepare for Labor – Prenatal yoga strengthens muscles, improve breathing and make relaxation, all of these can help woman for better delivery.
Prenatal yoga is the safest exercise for most woman with uncomplicated pregnancies. Prenatal yoga should always be practiced with the approval from the doctor.
Prenatal yoga sometimes not suitable for woman without the approval of doctor because some pregnant women faces many problems during her pregnancy, like high risk pregnancy, placenta previa after mid – pregnancy, severe anemia, pregnancy induced high blood pressure, Significant vaginal bleeding, preterm labor risk, Leaking amniotic fluid.
Pregnant woman always have to follow her doctor’s approval before do any exercise during pregnancy.
Prenatal yoga Poses
- Child Pose – Child pose softly stretches the hips, lower back and shoulders, it help to calm the mind, relieve back pain, reduce stress and also promote relaxation in woman body during her pregnancy.
- Cat-Cow stretch – Cat cow stretch exercise improves spinal mobility and relieves stiffness in woman body. This exercise improves flexibility, reduce back discomfort and make a better posture in woman body during pregnancy.
- Butterfly Pese – Butterfly pose opens the hips and stretches the inner thing in woman body. This exercise improves hip flexibility, relaxes woman pelvic muscles and support comfort during pregnancy.
- Seated Side Stretch – Seated side stretch one arm overhead and lean softy to the opposite side. This exercise opens the rib cage, improve breathing, relieves side-body tightness in pregnant woman body.
- Goddess Pose – A wide legged squat exercise that strengthens the legs and lips. Benifit of doing this exercise is strengthens lower body, improves hip mobility and support pelvic stability.
- Warrior II – This standing pose exercise strengthens the legs while improving balance and endurance. This exercise build strength in woman body, improve posture and enhance stability in woman body during pregnancy.
- Standing hip Circles – Standing hip circle exercise gently help to reduce stiffness and improve pelvic mobility in woman body. This exercise relaxes hips, improve flexibility and encourages mobility in woman body.
- Pelvic tilts – Pelvic tilts exercise strengthen the abdominal and pelvic muscles While reducing woman lower back discomfort. This exercise support the lower back in woman body, strength the core improves posture.
- Legs Up the Wall – Pregnant woman can do this exercise only when her doctor can approve and woman can feel comfortable of doing this exercise. Leg’s Up the wall exercise help to relax tired legs. Avoid lying flat on Woman back for long periods later in pregnancy. This exercise help to relieves tired legs, encourages relaxation and support circulation in woman body
- Deep Breathing & Meditation – Deep Breathing & meditation exercise make woman mind calm and stress free. This exercise helps to reduce stress, improve focus and promotes emotional well being
Prenatal Yoga by trimester
During First trimester Womans have to focus on gentle stretching, breathing exercise, relaxation, do short yoga exercises time of 15-20 minutes.
During Second trimester – Many woman feel energetic during this stage, they have to focus on strength-building poses, hip opening stretches, balance exercise with support, do hoga exercises time of 20-30 minutes.
During third trimester – Woman belley grows. she have to prioritize comfort first woman have to focus on gently stretching, pelvic mobility, Breathing exercises and relax.
Pregnent Woman have to avoid any pose that make her uncomfortable to do exercise
Woman have to take approval from her doctor before starting exercise. Women have to stay hydrated during exercise. Wear a comfortable clothes for exercise. Woman have to avoid overheating during exercise. Woman have to use pillows or chair for support during exercise. Woman have to feel uncomfortable, pain, discomfort then she have to stop doing exercise.