Exercise During Pregnancy has been recommended by many health experts as an effective activity for expectant women to ensure easier labor and delivery.
Prenatal care is an important series of steps used to promote the health of you and your baby, and exercise and pregnancy serve a major part of that; just as much as good nutrition, healthy habits, routine screenings, and ultrasounds do, during a woman’s pregnancy.
A good workout regimen involves consistent, moderate activities. It requires a change of routine and pace with most workouts you may have done in the past.
Exercise During Pregnancy
Why is Exercise so Important During Pregnancy?
This can improve posture, lessen back pain, and combat anxiety and stress. If you are feeling especially lethargic during pregnancy, exercise is a natural pick-me-up that can boost your mood and energy levels.
It has been noted that exercise during pregnancy is one direct way a woman can offset the development of gestational diabetes and its complications.
The key thing to remember about exercise during pregnancy is that it should be done in moderation. Workouts will be based on your personal medical history, stage of pregnancy, and the environment of your physical activity.
Is Exercise A Safe Activity for Every Woman?
No. Some women should not engage in exercise if they have the following health issues:
- Asthma
- Heart Disease
- Bleeding during pregnancy
- Low-lying placenta
- The heightened threat of miscarriage if exercise is pursued, or past miscarriages
- History of premature labor or birth
- Women who have a weak cervix
What Exercises Can Be Done While Pregnant?
Pregnancy and exercise should come in stages if you have not engaged in regular exercise in the past.
Proceed with caution, and get the advice of your doctor about what exercises will work best for you.
Usually, doctors will recommend that their pregnant patients start a walking regimen. Ideally, this should be done at least thirty minutes a day for the whole or most of the week.
This will likely help you maintain a healthy weight. Exercise during pregnancy naturally builds the stamina needed for labor and delivery. Additional activities that are considered to be safe to do while pregnant include:
- Light jogging
- Tennis
- Yoga that is specifically designed for pregnant women
- Pilates
- Swimming
- Stationary cycling
- Mild aerobics
In the later stages, pregnancy and exercise may involve changing your workout methods.
Because many exercises may require rapid, sudden movements, it’s best to stick with exercises that don’t involve perfect balance or coordination.
Pregnancy and exercise are especially stressed in Lamaze classes which will condition you to breathe correctly. This no doubt will be incorporated with other forms of exercise.
Breathing and controlled movements are a major factor in having an easier, successful delivery, so pregnancy and exercise should never put you and your baby at risk of injury!
Moreover, there are a few exercises that you will need to avoid completely such as:
- An exercise that restricts your breathing
- Contact sports such as skiing, volleyball, or softball
- Activities that involve a lot of jumping, bouncing or running
- Twisting
- Lying flat on your back, in the second and third trimesters
- Low knee bends, complete sit-ups, double leg raises, and straight-leg toe touches
Allow yourself to feel revitalized without pushing the limits of what you can do. Listen to anybody signs that may be warning you of trouble.
Exercise during pregnancy should always include reasonable breaks and should be done frequently. Wear shoes that will give added support to your ankles and foot arch.
Pregnancy and exercise don’t mix well with extreme hot weather, so use soundness of mind in this area.
Being physically active before pregnancy is always a plus when continuing your workout routine, but there are still limits to what you can do.
Whether weight training or walking outdoors on various terrains, be mindful of your condition. Don’t work out to the point of exhaustion!
Remember to stretch and practice breathing before and after your exercise routine.
Strength and Toning Exercises That Are Allowable During Pregnancy
Kegel Exercises
Exercise in pregnancy can be done in the form of Kegels.
Kegels helps to build strength in the pelvis floor muscles. Including Kegels in your workout routine may greatly lessen the occurrence of bladder leakage, help increase the effectiveness of pushing during delivery, and improve vaginal recovery.
Kegels can be done at home or work and is the most convenient way to exercise. It only takes about ten seconds of squeezing the vaginal muscles and then releasing them, to be done.
Repeating this exercise for ten times in a row will gradually strengthen your vaginal wall.
Pelvic Tilts
Pelvic tilts are another technique, designed to tone your stomach and back muscles. You will need to place your weight on your hands and knees, making sure that your hips and shoulders are aligned with them.
While keeping your elbows straight, inhale tightly, hump your spine, and pull your buttocks under. Slowly release your breath and return to your first position. Repeat this exercise ten times.
Water Exercise
The final stages of pregnancy are probably the most challenging.
Exercise and pregnancy will likely involve more flexibility; and water exercise provides the perfect resistance needed to build muscle tone and strength, without putting a strain on the back and legs while exercising.
Water exercise is an ideal way for a pregnant woman to maneuver from one movement to another without the risk of losing balance or falling.
Stepping up than stepping down will build muscle tone and strength with just a few repetitions in sets of ten.
In general, pregnancy and exercise workouts have to be adjusted depending on the trimester, but water exercise may be the best option to do throughout the whole pregnancy.
Exercise During Pregnancy – The Conclusion
Exercise while pregnant can be done safely and interchangeably, in moderation. It is probably the best way, for an expectant woman to have a smooth delivery, and lessen the time of labor.
Exercise and pregnancy will be a cinch to do effectively, by being mindful of your body and taking one day at a time.
