Doctors agree that exercise is important during pregnancy. A 15-minute light workout can relieve strained back muscles, constipation, bloating and swelling. It can also boost your immune system, promote blood circulation and give you a good night’s rest.
It is recommended to get at least 150 minutes of moderate exercise a week. This can be a brisk walk in the park, a couple of laps in the pool or some pregnancy yoga with your mates.
But not to worry if you are time-crunched juggling other kids or work, or don’t have access to a gym. Here are 5 quick and easy exercises you can do.
1. Walking
Walking is a low-impact exercise that is easy on the joints and can be done at any stage of pregnancy. It’s a great way to stay active and improve cardiovascular health. Lace up in a pair of well-supported walking shoes and explore the shady park connectors all over Singapore. If you can’t make it out of the house, consider getting a treadmill for the convenience.
2. Prenatal Yoga
Yoga is a great way to stay active and reduce stress during pregnancy. Prenatal yoga classes are specifically designed for pregnant women and focus on stretches and poses that are safe for pregnant women. An added bonus is that you get to meet like-minded mothers-to-be and make new friends!
3. Pelvic tilts
Pelvic tilts are a simple exercise that can help strengthen the muscles of the lower back and pelvis. They can also help to alleviate lower back pain, which is common during pregnancy.
4. Kegel exercises
Kegel exercises are a great way to strengthen the muscles of the pelvic floor, which can help to prepare the body for childbirth and improve postpartum recovery.
Weak pelvic floor muscles are a common issue for women following natural birth. So start early when you are still pregnant.
5. Body weight exercises
You can do bodyweight exercises such as squats, lunges, and push-ups to work your major muscle groups.
These are generally low impact, but can help to tone and strengthen your muscles. They can also be conveniently done at home without additional equipment.
While exercise brings with it plenty of benefits during your pregnancy, do be aware of your own fitness and limits. And always check with a doctor before starting any new exercise routine during pregnancy.