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Pregnancy Fitness: Exercises for Mother and Baby Health
Women who are pregnant look forward to indulging in more of their favorite food. Yet, it is still important to maintain a healthy diet and also get sufficient exercise wherever possible during the pregnancy. The fitness of pregnancy needs to be given priority.
Exercising during pregnancy will indeed ensure the fitness and good health of the woman and the baby. If nervous about exercising while pregnant, know more about the dos and don’ts of how to exercise safely.
Is exercise during pregnancy safe?
There are several myths around exercise during pregnancy and many women wrongly believe that it is unsafe. However, exercise is not dangerous for you or your baby as long as you do it safely you listen to your body and know its limits. Exercise is actually recommended as it can be incredibly beneficial for mums-to-be.
Staying active during pregnancy can of course mean the pregnant woman is less likely to experience complications or issues in later pregnancy.
How often should pregnancy fitness?
Beginning with no more than 15 minutes of continuous exercise, three times a week helps. Then increase this gradually to at least four 30-minute sessions say a per week.
Inactivity is of course considered bad for a person’s health and that too for a pregnant woman as well. It is good to go in for 30 minutes of moderate-intensity activity most days of the week.
Benefits of exercising during pregnancy
There are no doubt several benefits of exercising during pregnancy.
- Good for the baby
- Can make labor easier
- Helps mentally and physically
- Combats certain pregnancy-related health issues like hypertension in pregnancy.
More benefits of exercise during pregnancy
- Reduces tiredness and improves sleep
- Eases back pain
- Helps with constipation
- Improves your mood
- Lower gestational diabetes risk
- Improves swelling
- Limits weight gain
- t could make labor easier
- It could shorten labor
- Limits the risk of pre and postnatal depression
- Strengthens your immune system
- Helps with high blood pressure
Best exercises for pregnancy
- Running, walking, dancing, swimming, weight-training, cycling, pilates, aerobics and pregnancy yoga are safe exercises to do with a bump.
- Exercise does not have to be traditional.
- It should make the pregnant woman active in general daily life
- Try going for short walks
- taking the stairs
- housework
- gardening.
- Pregnancy workouts on YouTube and smartphones, tablets, and smart TVs.
What exercise to avoid during pregnancy?
- Avoid high-risk activities or contact sports like squash, scuba diving, gymnastics, ice-skating, rollerblading, or horse riding
- It is better to avoid exercises that involve lying on one’s front after the first trimester and avoid lying on the back after 12 weeks.
- Work with your trainer to develop a new regime designed to work with your pregnancy, ensuring you aren’t doing anything that is unsafe for you and your baby.
- It is a good idea to consult a doctor, midwife, or physiotherapist.
Work out in the gym when pregnant?
If the gym visitor prefers to carry on with a bump, it is totally doable and there is no need to stop exercising
Pelvic floor exercises when pregnant?
Pelvic floor muscles do help ease problems during as well as after pregnancy.
Conclusion
During pregnancy, the muscles cum tissues can indeed become exhausted with all the effort of bearing weight for rather too long and can pro-lapse, Naturally, certain exercises can help strengthen the area prior to the arrival of the baby. These pelvic floor exercises will also keep the entire area strong and thus help prevent possible incontinence problems after giving birth.