Most women benefits greatly from exercising throughout their pregnancies. There are some days in your pregnancy when getting out of bed becomes a challenge. So exercising becomes out of question. Exercise does wonders for the mother in the long run. It not only helps her to keep healthy and full of energy but also helps in strengthening of muscles, building stamina, helps getting the body return in figure much easily after the delivery of the baby and obviously staying active in times of pregnancies.
In addition, proper exercise in times of pregnancy helps in relieving back ache, reducing constipation by accelerating movement in the intestine, prevents wear and tear on the joints and helps to sleep better by easing stress and anxiety that might make the mother restless at night.
Tips for exercising during pregnancy:
Safe form of exercise: Walking, swimming, low impact aerobics, cycling, water aerobics offer cardiovascular reimbursement and are protected activities for both the mother and the unborn child.
Unsafe exercise: Contact sports like scuba-diving, basketball, soccer, and other impact sports like gymnastics, downhill skiing or horse-back riding should be avoided as they have the risk for falls and other abdominal traumas.
Sit-ups: After the first trimester, one must not do pregnancy exercises like sit-ups where one has to lie flat on the back while exercising and should also avoid standing for a long time. This compresses the blood vessels in the back and can reduce flow of blood to the baby.
Warm-up stretch and cooling down: One must conduct a warm-up stretch for about 5-10 minutes before exercising and should also do a slow cooling down period for about 5-10 minutes after exercising.
Drink water: One must always drink at least 2-3 glasses of water after pregnancy exercise in order to replace the fluids lost to prevent dehydration.
Decrease pregnancy exercises: One must slowly reduce the activity level and change pregnancy exercise if the balance is affected more so after 24 weeks of the pregnancy when the body starts behaving much more unwieldy.
Listen to the body: One must immediately stop exercising if one experiences dizziness, faintness, headaches, chest pain, vaginal bleeding, shortness of breath, muscle weakness, calf pain or swelling, uterine contractions, leakage of vaginal fluid and so on and must call the doctor.