Exercise during pregnancy: 10 things to know
Exercise during pregnancy: 10 things to know. During pregnancy, your body goes through a lot of changes as it prepares to nurture the fetus into a fully-developed baby. And during this transition period, the hormonal imbalances also cause you to experience wild mood swings. There are many ways how you can cope with the changes, one of the most important steps is exercising on a regular basis. But it’s not just any exercise that will help you better cope with pregnancy-related changes within your body. Ask any gynecologist/obstetrician and he/she will tell you that there are specifics to not only choosing the right types of exercises but also planning your exercising routine.
Most new moms-to-be find it overwhelming to incorporate exercises into their pregnancy care routine. However, by educating yourself about it, it becomes easy for you to make informed decisions. Over here, you’ll find a list of hand-picked pointers that will help you learn more about the right exercises for pregnant women and more.
When to start exercise during pregnancy?
If you get a report from your gynecologist/obstetrician that your pregnancy is on a healthy start, you can start exercising right from the 1st trimester. If you used to do little or no exercises before pregnancy, you will be better off starting with light-intensity exercises for pregnant women such as walking, brisk walking, light jogging, and indoor cycling. To make sure that your initial start doesn’t come as an overwhelming experience, avoid exercising for long periods – a quick 15 to 20 minutes of workouts will be great to start with.
Are workouts for pregnant women suitable for all moms-to-be?
Partially no. Gynecologists and obstetricians generally recommend doing pregnancy-related exercises to those who have good pregnancy health. Women who have pregnancy-related problems such as vaginal bleeding, cervical insufficiency, preeclampsia, gestational hypertension, heart or lung condition, or placenta previa are to avoid exercising. It’s best to first get your overall pregnancy health checked by your gynecologist/obstetrician and then take their help to plan your exercise or physical activity routine in order to keep yourself physically fit.
Which foods go with pregnancy exercises?
Foods that go best with pregnancy exercises are the ones that are natural and organic. Apart from choosing the right types of foods, it’s also important to include them strategically (in terms of timing and portions) in your pregnancy diet plan. Some of the best foods that go with your pregnancy exercises include fresh fruit smoothies, low-fat greek yogurt, berries, nuts, fresh chicken breasts, hummus, and water-rich foods such as watermelon, pineapple, oranges, peaches, and cucumber.
What are the right types of exercises for pregnant women?
Aerobics is one of the best types of exercises for pregnant women as they combine strength training with stretching. Apart from improving muscle strength, aerobic exercises also work wonders in improving lungs and heart health. If you are new to aerobics, it is best to stick to low-impact exercises in order to avoid straining yourself and making the overall experience an overwhelming one. Low-impact aerobic exercises such as walking, stationary cycling, jogging, and swimming are great beginner exercises for pregnant women.
Is it good to continue exercising after childbirth?
Yes, continuing with the exercises that you are following Exercise during pregnancy after childbirth is highly recommended. Making a habit of getting regular exercise will help you maintain your physical and mental health in the best shape possible. Also, you can add some modifications to the types of exercises and the exercising routine that you have been following as per the changes in your post-childbirth lifestyle. Think of it as similar to making changes in your diet as per your overall health.
What are the types of exercises to avoid?
Exercise During pregnancy, it is a must to avoid exercises that are strenuous. High-intensity exercises such as crunches, jumping squats, frog jumps, etc not only strain your body but also put you at the risk of injuries which, in turn, can compromise your pregnancy health.
Are all pregnant women’s exercises beneficial?
Yes, most pregnancy exercises that are recommended by gynecologists/obstetricians have multiple pregnancy health benefits. For example, pelvic floor exercises help strengthen your pelvic muscles which, in turn, can help you better prepare yourself for healthy childbirth. Also, aerobic exercises such as walking, jogging, stationary cycling, and swimming help strength your back which, in turn, helps you steer clear from persistent backaches that occur due to the increased pressure your belly puts on your back.
Is Yoga good for pregnancy?
Yes, yoga is good for pregnancy. In fact, yoga makes it to the top of every list of exercises that are recommended to pregnant women. Practicing yoga on a regular basis exercise during pregnancy will help you achieve a deep sense of calmness which works wonders in helping you better cope with the mood swings that occur due to the hormonal changes that your body goes through. It’s a good step to continue practicing yoga after your childbirth to maintain a healthy lifestyle.
When to stop exercising?
Sure, the right pregnancy exercises work great in helping you maintain good pregnancy health. However, they, at times, do not work for some. And if they don’t, it’s a must to stop exercising in order to lower the risk of pregnancy-related complications. Some of the signs to stop exercising include muscle weakness, bleeding from the vagina, fluid leaks from the vagina, shortness of breath, chest pain, dizziness, and swelling.
Which types of exercises for pregnant ladies are the best?
Swimming is one of the best exercises for pregnant women. Water helps temporarily lower your increased weight which, in turn, can help you relax to the fullest. Walking helps improve your lung health; it also helps increase blood circulation which, in turn, can help improve the nourishment that your unborn baby receives. Lightweight stationary cycling helps improve your digestion which, in turn, improves your appetite and your overall pregnancy health. Brisk walking and jogging make your thirsty which, in turn, encourages you to drink water and stay hydrated at all times.