Many women struggle physically and mentally throughout pregnancy. Your body adapts to a growing fetus in numerous ways. It’s like running 10 months of marathons. Consider adding fitness to your schedule to prepare for this monumental occasion. It has several advantages for both you and your child. There are some workouts and intensities to avoid during pregnancy. It is important to be aware that not all exercises are created equal. Exercise can even aid during labor. Always consult with a doctor before starting any new fitness routines. Exercise and pregnancy: all you need to know
Exercise Benefits for Pregnant Women
Even pregnant women should exercise. Regular exercise promotes healthy weight gain. It also improves your cardiovascular system and fitness. According to scientific evidence, prenatal exercise improves the health of both mother and baby. Therefore, maintaining physical activity and following your doctor’s instructions are vital.
Exercise Advantages
Less risk of preterm birth, shorter labors, fewer hospital stays, less risk of preeclampsia and gestational diabetes, healthier babies with less chance of future cardiovascular issues, faster brain development, higher APGAR scores, less back pain, less constipation, less risk of cesarean delivery are all benefits of exercise during pregnancy.
Exercises for Pregnancy
The best exercises for women that are pregnant are those that help you gain strength and endurance. It’s no secret that pregnancy, labor, and delivery are physically demanding. However, pain and discomfort are also less likely.
Try walking, riding a stationary bike, water aerobics, or swimming to get your heart pounding. These are low-impact and beginner-friendly workouts.
Pregnancy strength exercise is also advised. Pregnancy-related physical changes, such as weight gain, can strain the pelvic and spinal structures.
And hormonal changes make ligaments more flexible for delivery. The combination of these variables might lead to instability, pain, and falls. But, again, strength training can help with some of these concerns.
The final component of pregnant exercise is breathwork. Incorporating the pelvic floor and supporting muscles into your breathing will help protect your spine and improve pelvic floor health.
Breathing Exercise
- Inhale while picturing your vagina and rectum filled with air and your sit bones pushing apart.
- Exhale, feeling your pelvis, stomach, and rib cage leave.
- Do one to two sets of 10 repetitions every day, concentrating on the sensation of your vagina and perineum pulling upward and inward as you inhale.
When lifting, twisting, or hauling heavy loads, use this breathwork connection pattern.
Cautionary Notes
The most critical safety factor is having a doctor’s approval. However, you should also respect your body, especially in the first and third trimesters when exhaustion may make the activity difficult.
Intense, long, or frequent exercise is still advised at this period. Additional safety advice:
- Intensity check: An intensity level of six or seven on a scale of one to ten would be ideal. You should be able to talk freely.
- Stretch your chest, hip flexors and upper back. Pre-strengthening glutes and core. Hip mobility exercises are necessary.
- Modify or eliminate some exercises: Exercising in the second and subsequent trimesters should be avoided.
- It is challenging to brace your core in the second and subsequent trimesters effectively; thus, you may need to lessen the weight burden of your weights.
- Smaller movements will increase your range of motion. For example, if you do lunges or squats, attempt a wider stance.
- The third trimester is a time when you should avoid long periods of lying on your back.
- A good form is essential at any time, but especially during pregnancy. Slow down your motions, relax longer, and pay attention to your posture.
- Be aware of discomfort: Pain in the pubic area, groin, buttocks, or back of thigh could suggest pelvic girdle pain.
Use adequate breathing techniques. Then, stop exercising and see your doctor.
Kim’s Final Thoughts…
Pregnancy, labor, and delivery are all improved when you stay active. In addition, it will help you and your baby recover quicker and be healthier after delivery. Exercising during pregnancy is safe, especially strength training and light cardio. Good pelvic floor health starts with proper breathing. Consult your doctor before starting any workout program.
