Maintaining a healthy lifestyle throughout your pregnancy can make delivery easier and less complicated for you. It is important to take the necessary diets prescribed by your doctor because foods go a long way to affect your health and that of your baby. It is equally important to carry out exercises during your pregnancy.
Exercising is such an important part of a healthy pregnancy that the American College of Obstetricians and Gynecologists recommends at least 20 to 30 minutes of moderate-intensity exercise on most or all days of the week except in some cases where your doctor rules exercising out of your daily routine due to several medical conditions.
Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.
Exercising during pregnancy does not lead to miscarriage. If you have never exercised regularly before, it is advised to begin an exercise program during pregnancy after consulting with your health care provider, but do not try any new and strenuous activity.
Benefits of exercise during pregnancy
According to Dr. Buyanov, there are noticeable differences between a woman who performs exercises throughout her pregnancy and one who doesn’t engage in any. Several benefits of exercising during pregnancy include:
- Reduction of risks and complications associated with pregnancy: Studies have shown that engaging in physical activities during pregnancy can lower the risk of gestational diabetes and preclampsia. It also makes it easier to manage these complications if you were already diagnosed with any of them, although you should consult your health care provider before undergoing any exercise. One major study found that when women with gestational diabetes exercised moderately three times a week, their risk of having macrosomic babies was reduced by 58 percent, which led to a 34 percent lower risk of a cesarean delivery.
- Reduced stress and boosts your energy: Some of the symptoms associated with pregnancy
Include: mood swings, fatigue and general weakness. Studies have shown that carrying out exercises induces an increase in the production of Serotonin, a chemical compound found in the brain that is thought to regulate happiness, anxiety and mood. Also, exercising helps you deal with the general weakness that comes during pregnancy and cope with your daily tasks. This is because exercise strengthens your cardiovascular system, so you don’t tire as easily and you have the energy to hold out during stressful moments.
- Ease of pain associated with pregnancy: It is no doubt that your extra bump adds weight and increases the pressure on your lower back, pelvis and your feet. In most cases, you are advised to see a pain management specialist depending on the severity of the pain. Otherwise, a good dose of exercise would help relieve the pain and prevent further inflammation.
- Improved sleep: As you progress into your second and third trimester, finding a comfortable position to sleep can be challenging. Exercising can tire you out and it is easier to fall asleep once your head hits the bed. Women who exercise regularly say the quality of their sleep is always good and refreshing when they wake up.
- Speed up of post-delivery recovery: The more you exercise during your pregnancy, the more physically fit you are after delivery. In a 2012 study, women who exercised recovered faster after labor and resume household chores faster than those who didn’t exercise.
Best exercises for pregnant women
These exercises are mostly advised by doctors because they do not over stress you but make you fit to have a healthy pregnancy. They include:
- Swimming
- Running
- Walking
- Squats
- Pre natal yoga.
To have a healthy pregnancy, it is important to carry out these exercises. They are not only beneficial to you but also to your baby. Always remember to consult your healthcare provider before performing any of these exercises. And you are on your way to having a fun 9 months.
