Exercises are important for expecting mothers, both for the mother’s health and for the baby’s growth and development. That is why it is advised that pregnant people stay active during pregnancy.
Regular exercise will help you manage common pregnancy discomforts, prepare your body for labour, and help with faster postpartum recovery. This guide provides five prenatal exercises that are beneficial and safe for most expecting mothers.
Top 5 Prenatal Exercises: Walking
Walking is considered the simplest and easiest exercise anyone can engage in, including expecting mothers. It is easy to do and requires no special equipment except a good pair of shoes.
The benefits of walking to prenatal mothers include improving cardiovascular fitness and maintaining a healthy weight gain. It also reduces the risk of gestational diabetes and preeclampsia and boosts mood and energy levels. To ensure safety during pregnancies, it is best to start with short walks and gradually increase the length of the walks.
Maintain a steady pace and stay hydrated at all times. Choose flat surfaces for these walks to prevent falls and avoid strain on our backs. As the pregnancy progresses, you might find using a supportive belly band or maternity belt helpful for longer walks.
Swimming and Water Aerobics
Exercises performed in water are ideal during pregnancies, first because of their low-impact nature and the natural buoyancy of water bodies. There are many benefits to swimming and water-based exercises, including reduced swelling and easing pressure on joints. It also helps to improve circulation and core muscle strength and provides a full workout routine with a low risk of injury.
For a safe experience, select a pool with a lukewarm temperature. Also, avoid diving or jumping into the water. Most pools have support walls and floating devices, so use them as well. Also, take swimming classes, especially if you are a beginner. Most medical practitioners recommend swimming in the third trimester because most land-based exercises are more challenging during those periods.
Top 5 Prenatal Exercises: Prenatal Yoga
Yoga is excellent for mothers who wish to remain flexible, build strength, and practice relaxation techniques during pregnancy.
Yoga can offer expecting mothers several perks, including improving flexibility and balance, strengthening the core and pelvic floor muscles, reducing stress and anxiety, and helping with breathing techniques useful for labour.
It is best to enroll in yoga classes designed especially for pregnant women. Take things easy and listen to your instructor. Pro props like chairs and straps might be needed for support as the pregnancy progresses. You should also avoid lying flat on your back after the first trimester.
Top 5 Prenatal Exercises: Strength Training
Light strength training during pregnancy can help the expecting mother maintain muscle tone and prepare the body physically for carrying a growing child and caring for a newborn.
Apart from maintaining muscle tone and strength, strength training can also improve posture, reduce back pain, and prepare the body for labour and postpartum recovery.
Strength training can be demanding, so it is important to maintain certain safety tips while training. Using heavy weights should be avoided. Rather, light weights and resistance bands should be used. You should maintain proper form and slow, controlled movements for maximum benefit. This will help steady your breathing and minimise stress on your body.
Examples of safe strength training exercises include squats, lunges, arm curls, and shoulder presses. Consult a prenatal fitness specialist or doctor before starting a strength training regimen.
Pelvic Floor Exercises (Kegels)
Pelvic floor exercises, or Kegels, do not fall into the category of cardiovascular workouts; however, they help maintain bladder control and help pregnant mothers prepare for childbirth.
As their name implies, the benefits of levels include strengthening the pelvic floor muscles, improving bladder control, etc. Some studies suggest they make labour and delivery easier and aid postpartum recovery.
Prenatal Exercises: Safety Considerations
While exercises are generally safe during pregnancies, here are some important things to consider.
Ensure your healthcare provider is consulted before beginning any exercise programme during pregnancy.
Always pay attention to your body and stop a routine if you feel dizzy or have pain or shortness of breath.
Always be hydrated.
During a workout routine, only wear comfortable clothing and proper footwear.
Avoid activities when you run a risk of falling and contact sports.
As pregnancy progresses, modify exercises and reduce intensity. Slowing down and doing less as you near your due date is normal.
Conclusion
These five prenatal exercises can help you stay active, healthy, and comfortable while pregnant. Remember that every pregnancy is unique, so it is best to work with your healthcare provider to develop an exercise plan that is just right for you. Again, staying active will help protect you and promote a healthy pregnancy period.
Comments