Moderate exercising during pregnancy has a positive effect on your mind, body and overall well-being. Regular exercise helps with several discomforts that come with pregnancy such as backaches, posture and fatigue. If you were a fitness freak before your pregnancy, you should be able to continue with the activities; but, in moderation. You shouldn’t try to exercise like your former self. Do whatever is most comfortable for you. Consult your healthcare provider as to which workouts you can continue during your pregnancy.
Before you embark on a new fitness and workout regime, here are some pointers that explain the benefits and safety guidelines of exercising during pregnancy.
Is exercising during pregnancy safe?
Yes, relatively safe. But you need to incorporate some changes into your choice of workouts. Also, reduce the intensity and switch to lighter exercises which are easy to perform. Avoid exercises that can cause excess pressure on the abdomen or requires you to twist your waist vigorously. Do not exercise in very hot and humid weather conditions and avoid holding your breath for a long period of time. And of course, do not overstrain your body such that you become excessively tired and breathless.
#Supermom tip – Do engage in some easy warm-up exercises before your workout session, and wear loose clothing with well-supported undergarments.
What are the benefits of exercising during pregnancy?
The American College of Obstetrics and Gynecology recommends 30 minutes of safe exercising daily if no medical conditions persist. Prenatal workouts are a great way to sail healthily through the nine months of pregnancy. There are specific prenatal exercises that reduce back pain and stress, lend energy, and prepare you for a smooth labor and delivery. They also help in improving the posture and also help prevent gestational diabetes. Exercising could be a great mood booster and help you divert your mind from morning sickness, heartburn, and other pregnancy woes!
#Supermom tip – Keep sipping water before, after, and during the workout session to keep yourself hydrated.
What exercises are safe during pregnancy?
There are several forms of workouts that are safe to perform during pregnancy; you just have to be a little careful.
You could also join a prenatal exercise class and perform exercises under the supervision of a pregnancy fitness expert. Pregnancy yoga exercises are safe and can be continued till childbirth. Studies suggest that moms doing yoga and meditation are calmer, experience less pain during childbirth, and a shorter labor. Incorporate workouts like swimming, brisk walking, light aerobics like Zumba, and indoor stationary cycling in your daily pregnancy exercise routine. Remember to practice on a flat surface where you can maintain your balance and the risk of injury is less. If you exercise at the gym, your prenatal exercise expert might incorporate some cardio and stretching exercises into your regime.
It’s a great idea to join a Lamaze class where they teach you exercising with a ball to prepare you for childbirth. Another very effective form of pregnancy exercise that I would highly advocate is the Kegel exercises. These exercises help you to control and strengthen the walls of the uterus, bladder, and bowels, thus aiding in a smoother labor and delivery. These are super easy exercises, where you are required to exercise as if you would be controlling the flow of urine or the urge to pass gas for a few seconds. Try performing Kegels in a stationary position without moving your body parts.
Any precautionary guidelines!?
Yes, caution is required.
Your body and the growing fetus require extra oxygen during this phase. Do not to overstrain and tire out yourself too much. If you feel faint, dizzy and nauseous, or experience vaginal bleeding or lesser fetal movements, stop exercising right away and contact your healthcare expert. Take care of your joints, muscles, and pelvic area as excessive pressure on them might lead to tearing and injury.
Performing pregnancy safe exercises keeps you fit throughout pregnancy and also takes care of day-to-day problems like constipation, hemorrhoids, insomnia, and swollen feet. To stay active and healthy, you can start exercising right from the first trimester and continue till later in pregnancy. The best time to join classes for learning childbirth preparing workouts and breathing techniques is 28-32 weeks. These specially formulated childbirth exercises help you prepare better to cope up with the pain of childbirth. So keep exercising moderately and stay healthy and fit.