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3 exercises during pregnancy for better immunity
1. Relaxation and flexibility exercises
Breathing exercises, meditation, stretching exercises, yoga are great during this time. Deep breathing exercise and flexibility exercises lower blood pressure, clear mucus from respiratory tract, improve posture, reduce stress, reduce fatigue and improve overall health.
How to do it:
Diaphragmatic breathing helps to expand the lungs and increases the oxygen absorption.
* It can be done in sitting or supine position
* Place one hand on your upper chest other hand just below the rib cage
* Breathe in slowly through your nose so the tummy moves out
* Exhale slowly through the mouth
2. Aerobic exercise or cardio exercises
These use oxygen which helps to reduce weight, and also strengthen our heart by improving cardiovascular function, which in turn increases endurance. Aerobic exercise can also lower cholesterol, triglycerides and blood sugars.
Brisk walking activates immune cells to perform effectively and the antibodies circulate more rapidly. Walking is simple, easy and one of the best exercise during pregnancy.
Start with slow walk 10 minutes warming up your muscles, prepare your body for brisk walk for 15 to 30 minutes and at the end of your walk, cool down by slow walking for 10 minutes. Aerobic exercise such as swimming, cycling, dancing, gardening are examples for moderate aerobic activities, and are recommended for 3-5 days a week.
3. Strengthening exercise and resistance exercises
These exercises during pregnancy help to tone and strengthen muscles. Weight-bearing exercises or any resistance exercises can be done two days per week at low-to-moderate levels of intensity. Most of the weight-bearing exercises involve major muscle groups such as arms, legs, abdomen, chest, back. These exercises can increase levels of good cholesterol, reduce insomnia and push is to get adequate amount of sleep every day.
Examples include weight-lifting, using resistance bands and body weight exercises such as standing push-ups, sit-ups and squatting. However, it is important to take all precautions before planning resistance exercises during pregnancy and discuss with your health care professional.
Many of us start with a lot of enthusiasm which lasts for a few days. But sustaining the exercise program is the most important to make the most of the benefits of exercise during pregnancy.
Try to prioritize a healthy lifestyle. But do not feel guilty if you miss a session or do less than you expected to do. Simple physical activities such as walking to a shop, taking stairs and gardening are counted to the exercise activity.