While you are pregnant, you need to be very cautious about your health and fitness as the health and growth of the baby in womb is dependent on what you do and what you eat.
Pregnancy And Exercise
Before we start talking about pregnancy exercises, let us first understand the meaning and importance of exercise during pregnancy. In a layman’s language, exercise simply means any bodily activity that maintains and/or enhances physical fitness. Different people have different reasons for doing exercises. Some do for strengthening of their muscles, some for losing weight, while some for enjoyment. Thus, becoming strong and healthy are two basic reasons for doing exercises.
‘Pregnancy and Exercise’ may sound a bit odd to the first-timers, but those who have already gone through different stages of pregnancy would surely understand the importance of pregnancy exercises very well. So if you are going to become a mother for the first time, this article will be very beneficial for you and your baby.
Importance Of Pregnancy Exercises
While pregnant, fitness is indispensable for the health of both the mother and her unborn baby. By implementing a suitable fitness regimen including regular exercises, as per one’s individual capacity and needs, a pregnant woman would be capable of securing easier labor as well as delivery. The following benefits of exercises during pregnancy would throw more light on the relationship of pregnancy and exercises.
Many pregnant women feel lack of energy during pregnancy. The regular sessions of exercises during pregnancy would help a pregnant lady to go through her daily tasks efficiently, and also boost her stamina to survive with demanding schedules. Moreover, as we all know, exercise helps in strengthening our cardiovascular system. This means, pregnant ladies, who exercise regularly, do not get tired easily.
To add more, a pregnant lady can take part in regular sessions of moderate exercises lasting for 30 minutes or even more, unless and until she has not been advised by a doctor or midwife to limit her activity level. However, one has to take care of the safety before starting any exercise.
Need not mention, it is not less than a challenge to find a comfortable sleeping position during pregnancy, for the extra 15 pounds in your womb. Exercising during pregnancy will make you feel tired enough to sleep sound and deeper.
Reduce Pregnancy Discomfort
Most of the exercises advised during pregnancy include stretching and strengthening of muscles so as to make body strong enough to cope up with pains and aches of pregnancy in a better way. For instance, walking is advised to improve circulation and stretches are advised to ease back pain. Similarly, swimming is basically advised to strengthen abdominal muscles.
Prepare For Childbirth
Giving birth to a baby is not a cakewalk. It requires a lot of stamina and determination. Exercises during pregnancy make body stronger so that a lady is capable of bearing the pain at the time of labor and delivery.
Lift Your Spirits
Pregnancy is a life-changing phase for any woman. During pregnancy, you can feel overwhelmed, ecstatic and anxious all at the same time. By exercising regularly, levels of serotonin, a brain chemical linked to mood, gets boosted up and stimulates good mood and lifts spirits.
Exercises help to stay active during pregnancy. By staying active in pregnancy, a woman feels better, thus helping her to overcome the odds of gaining weight.
Get your body shape back post childbirth: It is doubtless that every woman wants to gain back the shape that she possessed before pregnancy. Exercises done at the time of pregnancy so as to maintain strength also make you get back into previous shape easier and faster after childbirth.
Exercises For Pregnant Ladies
We have talked much about pregnancy and exercises. Now, let’s have a look at some valuable exercises and fitness tips for pregnant ladies.
As pregnancy progresses, abdomen becomes gradually larger in size. Due to this, some exercises become difficult and dangerous too. Since the large size of abdomen can have an impact on the balance of the body, exercises in sitting position are considered to be the best for pregnant ladies.
Yoga, the age-old physical and mental disciplines which originated in India, consists of a set of poses and postures specifically geared for expectant moms and their gradually growing bellies. These poses and postures help to stretch as well as strengthen the muscles and ligaments. As a result, since the muscles get in shape, there is an ease in birth process.
It is one of the most recommended exercises for expectant mothers. It is a great activity to get indulged into exercises during the later months when most of the other physical activities are uncomfortable.
Walking has always been the best exercise and the period of pregnancy is not an exception. It helps to strengthen cardiovascular system and stipulate circulation in legs when baby is in the womb. Many doctors advise to walk in the final weeks so as to onset labor pains if someone is overdue.
Fitness Tips For Pregnant Ladies
Before starting exercises to be done while you are pregnant, you should keep in mind the following fitness tips:
When you are pregnant, your actions and activities affect the health of both the baby and the mother. Thus, before starting exercises, consulting a doctor is necessary so as to know about the postures and poses which should be avoided as per the health of an individual.
Clothes And Accessories
It is always advised to wear comfortable clothes and avoid tight-fighting dresses during pregnancy. Also be sure to wear cushioned shoes while exercising.
Exercises and rest are equally important for you and your baby in womb. Hence, it is recommended to attend exercise sessions every week and take proper rest during the pregnancy period. Avoid over exercising: The reason for exercising during pregnancy is to strengthen muscles and feel refreshed. So, do not overburden yourself with exercises.
Eating healthy and balanced food is crucial during pregnancy, as you are now feeding two persons at a time- yourself and your baby inside. Hence, it becomes essential to eat more proteins, drink more water and add more vitamins in your diet so as to supply the baby with adequate vitamins and minerals.