The pregnancy period is very important during which both mother and foetus require extra care. Thus maximum care should be provided, because the whole life of the child depends on it. Carelessness during this period affects foetus development and there after a child has to face throughout his life after birth.
All the family members should also take care of the expecting mother as a developing foetus sense all these things like love, affection, care and diet. During the development of the foetus in the duration of 9 months, what the expectant eats, thinks, what she does, reads, etc. all these things determine the health and personality of the coming child. A mother should follow the character during this period which she wants her child to be. The health and brilliancy of a newly born child depends on the food and life style of the mother. Many physical and mental changes take place during the pregnancy period. So during this time, it is necessary to follow a disciplined routine in various aspects.
Is Exercise During Pregnancy Safe
In most of the cases of exercise is safe during Pregnancy. The foremost thing to remember is that one should be active before one conceives. If one is physically active before conceiving then it is likely safe to remain active during pregnancy. Even the doctor will suggest one to remain active, as long as it is comfortable and other than this there are no other suggestions for good health conditions.
Now one cannot exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of the baby. Exercises will not put one at risk for miscarriage in a normal pregnancy.
Exercising for 30 minutes on all days can benefit one’s health during pregnancy. If cannot afford to do daily then exercising at least for 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get proper circulation of blood.
Some of the benefits from exercise during pregnancy one may experience
- Reduces backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Increases one’s energy
- Improves one’s mood
- Improves one’s posture
- Promotes muscle tone, strength, and endurance
- Helps one to sleep better
- Regular activity also helps keeps one fit during pregnancy and may improve one’s ability to cope with labor. This will make it easier for a woman to get back in shape after the birth of baby.
Guidelines for choosing an Exercise During Pregnancy
Olympic volleyball player Kerri Walsh Jennings got the permission from her obstetrician to participate in competitive volleyball during pregnancy. The American Pregnancy Association had asked her to take full precaution because of the defenselessness of collision with another player, the ground, or parts of the surrounding court area.
But her doctor told her about the truth and fact that the baby is enclosed by fluid in the amniotic sac, in which baby is comfortable enough inside the uterus. This whole thing is surrounded by the organs, muscles and the physical body of the woman. This in reality creates a safe environment for the developing baby. However, even with this shield, it is recommended for one, to avoid high-impact exercises.
One should avoid these types of Exercises During Pregnancy
- Falling Activities
- Exercise that may cause any abdominal uneasiness, including activities that with harsh movements.
- Extensive jumping, hopping, skipping, or bouncing activities should be avoided.
- Bouncing while stretching
- Waist twisting movements while standing
- Heavy exercises done after a long periods of no activity
- Exercise in hot, humid weather
- Not o hold your breath for an extended period of time
- Not to exercise to the point of tiredness
One may want to include these basic guidelines in planning Exercises During Pregnancy
- Wear loose fitting comfortable clothes, as well as, a good supportive bra.
- Choose well-fitting shoes that are designed for the type of exercise one is doing.
- Exercise on a flat surface to prevent any kind of mishappening
- Eat enough healthy calories to meet the needs of the pregnancy, as well as, the exercise program.
- Should have a gap of one hour of eating before exercising.
- Consume plenty of water before, during and after the exercise.
- Once the exercises are completed, get up slowly and gradually to prevent faintness.
Exercises During Pregnancy are Beneficial
Before one begin exercising, it is important to talk to family gynecologist. If one typically gets little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy to carry out for body and joints both, and it doesn’t require extra equipment also. Moreover, it is also easy to fit into a busy schedule of everyone.
Sit on your heels during labor, this may help open the pelvic outlet to help baby to descend, so practice squatting during pregnancy. For squat, one should stand with feet shoulder width apart and slowly lower into a squat position. One should keep back straight, heels on the floor and the knees shouldn’t protrude in front of the feet. Hold the squat for 10 to 30 seconds; one can rest hands on the knees. Then slowly stand up, pushing knees with the arms, if one needs the support. Repeat this at least 5 times working up to more if one can.
Pelvic tilts are another exercise which strengthen the muscles of the abdomen and help to improve back pain during pregnancy and labor. To do pelvic tilts get on with hands and knees. Tilt hips forward, pull abdomen in, back should slightly round. Stay in this position for a few seconds then relax without letting your back droop. Repeat for 3 times, counting up to 10.
Body changes that affect Exercise During Pregnancy
There are many changes which occur in the body during pregnancy. First, joints become more flexible from the hormones which cause certain muscles to relax during pregnancy. One’s center of gravity is shifted from the extra weight in the front, as well as, the shifting of hips internally.
This can affect the balance as one is near the due date. The extra weight will also cause one’s body to work harder than before one was pregnant. All of these factors affect how one exercises and what exercises one choose to do.
But, it is always advised to consult healthcare provider or gynecologist about exercises for complicated situation.
“To Remain Active Is Must in Pregnancy”