Regular exercise is of great benefit to health, and can also help deal with some unpleasant symptoms of pregnancy. If your pregnancy is without complications, you can get pleasure from physical activity substantially during pregnancy, this will help to gymnastics for pregnant women. Consult with your doctor before starting a new exercise program.

The exercises recommended during pregnancy include walking, swimming, and instructor-led classes: Yoga Yoga - the way to preserve youth and health of skin Pilates or tai chi. Exercises for the pelvic floor is also important to perform before, during and after pregnancy.

  If you have no complications, you can do almost the entire pregnancy. However, under certain circumstances, exercise can be harmful, as the expectant mother and the growing fetus.

The first step - is to consult a doctor. Perhaps your exercise program will need to change, or select another if you are engaged in a little before pregnancy.

The benefits of exercise during pregnancy

Exercise during pregnancy is beneficial for both the physical and emotional state of women. Physical activity can also help you feel better because you will know what you are doing something good for yourself and for your baby.

Here are some of the positive results that can bring physical activity during pregnancy:

• Pleasure
• Increased energy
• Stronger back muscles that can help cope with the pain and tension in the back as the belly grows
• Good posture
• Improved circulation
• Weight Control
• Relieving Stress
• Improving sleep and combat insomnia
• Preparing to load during childbirth
• Faster recovery during childbirth
• Early return to the prenatal state of the body and weight
• Increased ability to cope with physical exertion motherhood

Exercise and changes associated with pregnancy

During pregnancy a woman's body takes a lot of changes. Some of them affect your ability to do exercise, or force you to change the habitual exercise program. For example:

• Hormones such as relaxin, ligaments weaken, which could increase the risk of joint injuries (eg, sprains).
• As pregnancy progresses, your weight increases, and change the weight distribution and shape of the figure. As a result, the center of gravity shifts forward, which could upset the balance and coordination.
• Pregnancy increases the heart rate, so you should not rely on it, choosing the intensity of exercise. In healthy pregnant women, exercise intensity can be determined by using the Borg scale (scale of individual perception of load). It measures how you feel during exercise.
• Blood pressure falls in the second trimester of pregnancy, so it is important to avoid rapid changes of position (from the lying position to a standing position and vice versa) so as not to feel dizzy spells.

The exercises recommended during pregnancy

It is important to discuss exercise plan with your doctor, because every pregnancy is individual. In general, healthy women who have a pregnancy goes without complications, can continue their old exercise program after consulting your doctor. It is also safe to begin a new exercise program during pregnancy, unless it is approved by your doctor.

Prior to the exercise need to be examined to determine whether you have any condition which can lead to problems during exercise. This will help assess the potential benefits or harm employment.

  If you have been given the green light to a class, it is recommended for pregnant women:

• Perform at least 30 minutes of moderate-intensity exercise (Borg) each, or almost every day.
• Until the third trimester of no more than three times a week to engage in strenuous exercise.
• Focus on your body. An indication that the intensity of exercise is good - that during the lesson you can speak properly and not too quickly tires.
• Follow the instructions of your doctor.

Exercises, which are generally safe during pregnancy, include:

• Walk
• Sailing
• Riding a stationary bike, or normal
• Exercise in water (aqua)
• Yoga, stretching and other exercises on the floor
• Dancing
• Pilates
• Special classes for pregnant women

Some exercises are safe, if they perform moderate to women who are already engaged in such exercises during pregnancy exercise during pregnancy . These include jogging and stretching.

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