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Why Exercise During Pregnancy is Important
Exercise during pregnancy is an important part of staying healthy and having a healthy baby. Exercise can help pregnant women stay physically and mentally fit, reduce the risk of certain pregnancy complications, and prepare their bodies for labor. Regular exercise can also help to reduce stress, improve sleep quality, and improve overall wellbeing. Pregnant women should consult with their doctor before beginning any exercise program to ensure that it is safe for them to do so. With the right guidance, exercise during pregnancy can be a great way to keep both mum and baby healthy!
1. Walking
Walking is a great activity for pregnant women as it is considered low impact and gentle on the body. It can also help prevent high blood pressure, pre-eclampsia, gestational diabetes, constipation, varicose veins and many other health concerns during pregnancy. Standing up straight with a medium pace can be healthy for expectant mothers. If you are uncomfortable walking because of the weight of your belly, try walking backwards or sitting in a wheelchair instead. To make walking more comfortable during pregnancy consider wearing proper shoes with good support such as slippers designed for pregnant women or shoes with an extra heel lift.
2. Stretching
Stretching can help pregnant women prevent tightness in their back and increase flexibility, especially as the baby grows more active. Some good stretches to get started are twists, side bends such as by touching your heel to the ground while standing and sitting on a curb or edge of a table. Try bending over and touching your toes or reaching up with arms outstretched so you feel both sides of your back stretch and relax at the same time.
3. Swimming
Swimming is also considered low impact and gentle on pregnant women's bodies. It is also beneficial for preventing high blood pressure, pre- eclampsia and sciatica. Although you should consult with your doctor, it is generally safe to start swimming a few weeks before your due date. Consider swimming in the pool, or immersing yourself in a warm bath. If you do not want to take the time to take a swim everyday, consider visiting local pools so that you can exercise more often and spend more time relaxing in the water.
4. Low Impact Aerobic Activity
Creative and active forms of exercise such as dancing can be a great way to improve your mood, reduce stress and increase energy. Engaging in creative activities requires high energy output, which is good for your body. During pregnancy. However, you should always consult with your doctor first before beginning any new exercise routine.
5. Going Outdoors
Indoor activities may seem more relaxing, but going outside has many benefits for pregnant women's health. Walking in nature and gardening can help relieve stress and anxiety, improve mood, and increase vitamin D levels. Outdoor activities like hiking and running/walking with a partner or dog can release endorphins which also provide a natural pain reliever for many pregnant women.
We believe that the more fit you are , the better you will feel during pregnancy and the faster you will recover.
Relaxation methods during pregnancy
Massage is believed to be beneficial during pregnancy because it can lower the risk of contractions, help with back pain and reduce anxiety. During labor, it can also help you release endorphins which will help you reach a more relaxed state, although this should not be done during early pregnancy. Consider making time for regular massages by looking for prenatal massage classes near your area. If you do not have time to attend classes or schedule a massage on a regular basis, consider scheduling one with your partner or hire the services of a professional masseuse at home when needed.
Take a hot bath or shower. There is something about the warmth of a hot shower that feels like it releases tension in your muscles and helps you to feel relaxed. Warm baths are even more relaxing and can help release endorphins which will help you reach a more relaxed state.
Important Safety Tips to Keep in Mind When You’re Exercising While Pregnant
1. Listen to your body
Pregnancy is a time of huge changes, so listen to what your body is telling you. If you think you may have an issue or pain, stop exercising and see a doctor.
2. Watch your heart rate and blood pressure
Exercise can increase your heart rate and cause your blood pressure to rise. It’s important to listen to what your body is telling you so that you don’t end up in the ER with a potentially life-threatening problem.
3. Drink water
If you feel thirsty, drink water before, during, and after exercise.
4. Wear shoes with a heel or support
A well-cushioned shoe is best for exercising during pregnancy because it creates less impact on the feet and legs than a flat shoe would.
5. Set realistic goals
There are many things that can be modified during pregnancy, so try to make sure the goal fits with your health concerns.
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