Many women take their pregnancy as an excuse to lie down and eat all day throughout the whole period of pregnancy. Staying active during pregnancy is important as it is for everybody else, with no exceptions. Pregnant women are having body changes that are not permanent, and the best way to have better control over the changes is to stay active, and have regular pregnancy exercise. For any limitations of your prenatal exercises consult your doctor or health care provider before starting any exercise program.
Benefits of Prenatal Exercise
Some of the benefits that prenatal exercise offers to the pregnant women are:
- Stress and back pain relief
- Better sleep, increased energy during the day and less fatigue
- Stronger body muscles and strength for labor
- Relaxation and well-being of the mother and the baby
- Better flexibility, circulation, and lower risk of complications
- Healthier and balanced lifestyle with better appearance, and confidence
Stay focused on the health of your baby, and don’t overdo the exercises to get the full workout benefits. For better health during your pregnancy, it’s recommended at least three times a week you participate in yoga, walking, running, swimming, cycling or any other advised prenatal fitness activity of your choice along with daily relaxation and stretching. Before, during and after your exercise, drink a lot of water to stay hydrated. Always monitor your breathing and always stay in the comfort zone, never leading yourself to exhaustion.
Avoid any activity that can increase the risk of falling, abdominal trauma, or exertion. Avoid any program that makes you uncomfortable, or that is not recommended from your doctor. Before you exercise, stretch out appropriately, and with every trimester, decrease the intensity level of the exercises, remember to stay in the comfort zone no matter what activity you are doing.
Aerobic activity can be adjusted with an instructor that has knowledge about the special needs for pregnant women and low or non-impact aerobics such as cycling or swimming are highly recommended.
Walking is the best way to begin with some activity during the pregnancy. It is a safe and inexpensive program that can be practiced daily during the whole pregnancy. It is important to have the best support shoes, lots of water and avoid increased speed, un-even terrain, carrying bigger weight, and the hot weather.
Running is an activity that you can do if you already had a habit of running before your pregnancy. While you are pregnant, you can continue running with some slight modifications, and precautions.
Yoga is one of the best activities during pregnancy, assuming you have a professional instructor that can provide the prenatal yoga exercises. This is also a very good way to interact with other mothers-to-be and share experiences, and you can also better to connect with your unborn child.
For any prenatal fitness exercise programs you need to maintain correct posture, and avoid arching your back. It is important to have the right posture in order not to have lower back pain during pregnancy. The benefits of prenatal exercise are invaluable, you can connect with other people, share your experiences, learn how to perform the exercises and have the right attitude towards you and your baby’s health.