Fitness Tips For A Happy Healthy Pregnancy
Exercising when expecting a baby reduces the risk of gestational diabetes, one of the most common pregnancy complications, by 30%. It has also been scientifically proven to boost your baby's neurological development as well as regulate its birth weight. Shorter labour, less weight gain, less tiredness and reduced chances of Caesarean section are other reasons why staying fit when pregnant is important. Bringing life to the world is one of the most amazing feelings. To experience this, you have to eat right for your body, go for all your checkups, and stay physically fit. Diet and meds aside, here are exercises you need to be doing for a healthy pregnancy and delivery.
Swimming is an excellent place to start off your pregnancy fitness journey. Sure there are certain risky exercises, say jumping jacks and crunches, that should be avoided just like there are some drugs that should be avoided when pregnant. However, swimming is not on the list. For starters, there are almost zero chances of falling on your stomach and injuring the baby. Additionally, exercising in water gives you a better range of motion without putting pressure on their joints. Choose a stroke that feels comfortable and doesn't hurt the neck, shoulders, or back muscles. Breaststroke comes highly recommended because you don't have to rotate the torso. It is, however, important to be careful when entering the water. Diving and jumping in is prohibited as the motion could cause too much abdominal impact and lead to a miscarriage. Swimming can be done throughout all three trimesters.
This is another perfect exercise known to help reduce time spent in labour. A quick stroll around the neighbourhood is a great way for an expectant mother to get a cardiovascular workout without overexertion or causing too much impact on the knees and ankles. Being a very flexible work out, you can do it almost anywhere and at any time throughout the three trimesters. However, as the belly gets bigger, you might wonder about losing your balance. At this juncture, try to walk on smooth surfaces, watch out for potholes and other obstacles and remember to wear supportive sneakers.
Prenatal yoga classes are helpful as they keep the mother's joints limber and help maintain flexibility. Yoga also strengthens muscles, stimulates blood circulation, and is a great contributor to relaxation during pregnancy. These may also contribute to maintaining healthy blood pressure during pregnancy.
The techniques learnt in yoga class can also help you get through labour. As the pregnancy progresses, the expectant mother should skip positions that really challenge balance. In the second trimester, avoid poses that require lying flat on the back as the uterus gets heavier. These can put too much pressure on major veins and decrease blood flow to the heart which is very risky.
Apart from exercises and diet, it is essential to take the right amount and types of supplements. Vitamins, for example, reduce the risk of developing neural tube birth defects like spina bifida. Exercise for 15 minutes, three times a week if you were not active before your pregnancy. Build this up to thirty minutes as you get more accustomed. Do not, however, overexert yourself. The major key when exercising during pregnancy is to keep in mind strenuous exercises don't necessarily mean they are beneficial.