Pregnancy is probably one of the most important stages in the life of a woman. During this period, the pregnant mother is in her most vulnerable state especially when it comes to her physical aspect. She will work not for her own body only, but also for the baby that she is carrying. To have a better pregnancy, good exercise must be a part of the whole pregnancy period. That is, pregnant women should exercise their bodies to maintain a good health for the both of them.
Benefits of Exercise for Mom-To-Be: Exercise for Pregnancy
According to BabyCentre, regular exercise during pregnancy can:
• help pregnant women cope with the physical and mental demands of being pregnant
• prepare them for the rigours of labour
• ward off pregnancy niggles such as back ache, constipation and fatigue
• help prevent problems such as pre-eclampsia or gestational diabetes (diabetes that develops during pregnancy)
• improve the general mood and self-image
• help them get better sleep at night especially if they work out during the day
• find it easier to control weight gain, which will eventually make it easier for them to get back in shape.
A maintained regular exercise routine throughout pregnancy period can help them stay healthy and feel their greatest.
However, pregnancy exercise plan can be done best with a physician and a physical fitness expert. Mom-to-be’s should consult one first!
For all the mom-to-be’s, you have probably heard of the different benefits of exercise can do to you. Now, we will have a number of guidelines and exercises for you to follow during exercising.
How to Do It the Right Way
You need to know how to exercise during pregnancy to avoid any harm on you or the baby. Americanpreganancy.org has laid out a number of pregnancy exercise guidelines. Some of them are the following:
• If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself. Consider a prenatal yoga class that is specifically designed for pregnant women. Shop Yoga for home
• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.
• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply they need.
• Wear comfortable exercise footwear that gives strong ankle and arch support.
• Take frequent breaks, and drink plenty of fluids during exercise.
• Avoid exercise in extremely hot weather.
Exercises That Are Recommended for Mom-to-be’s
Although it may sound a bit worrying for mom-to-be’s to exercise, there are still a number of exercises allowed for you. These are considered safe exercise during pregnancy. Here are some, as laid by Americanpregnancy.org:
• Kegel Exercises
Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery.
Swimming keeps your body toned without adding weight and stress to your joints. When swimming, you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating.
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.
• Running & Jogging
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you’re well hydrated, avoid over-heating, and wear good shoes.
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so you are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.
More exercise for pregnancy can be found here.
Just always remember that when you are used to doing a particular exercises, you need to start slowly. You can change your pace gradually but be careful, you’re not allowed to exhaust you body.
Nonetheless, there are also exercises that are not allowed for pregnant women because it may harm your body and the baby. WebMD has laid out some of the exercise activities that are harmful for pregnant women. Here are some of them:
• Holding breath while doing any activity.
• Contact sports such as volleyball, softball, basketball, and football.
• Activities that involve extensive jumping, leaping, spinning, skipping, bouncing, or running.
• Deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches.
More of these can be found on WebMD. And just an important reminder, pregnant women are not allowed and should stop exercising when there is faintness, vaginal bleeding, contractions, or nauseous feelings.
Doing exercise for pregnancy periods is essential for you. It not only develops a healthy mom, but also a healthy baby. Remember, the unborn baby depends on you. You have the responsibility to keep your body (as well as the baby’s) health in good condition always.