Congratulations on your pregnancy. Now that you’re expecting, you’re ready to put your feet up and rest for the next nine months. Good going on that. However, it is more crucial you start doing certain basic exercise at this juncture. Engaging yourself with regular exercise while you’re pregnant can give you energy, to pass the delivery event. This pumps up your self-image and improves your heart health. Maintaining a healthy body and mind can also help you reduce common pregnancy complaints like lower back and hip pain. It may even shorten your labor time and make the delivery process as easy as possible.
The main benefit of exercise during pregnancy is improving your physical and mental stability and well being. Though it is important to increase on the weight scale during pregnancy, maintaining a healthy weight during pregnancy helps you in returning to your pre-pregnancy weight. This helps in reducing the risk of developing gestational diabetes and other complications. These conditions are more common in pregnant women who are overweight.
Here are few exercises which could be easily followed during pregnancy to avoid complication and for a safe delivery.
1Walking during pregnancy
Walking is one of those primary and simple exercises which is important. This amazing activity during pregnancy is helpful in the flexible movement of body parts. Walking also helps in enhancing the circulation of blood in various parts of the body. Walking is always considered good for health. The more we perspire more it helps the body to stay away from many diseases. For a safe and normal delivery free movement of our body parts like legs is necessary. A good level blood circulation and free movement of the body parts would be quite helpful.
It is also advisable during the time of pregnancy, the normal household chores and movement inside our house should be carried on. If you have a beautiful lawn try and make the greatest use of it. Try and listen to elders in our family who always suggest us to take long strolls during pregnancy. Keep your physician’s or clinic’s phone number ready to be in touch with by yourself or your family members in case of an emergency.
As you enter the advanced stage of pregnancy, you need to remember to do a slow walk. Further, it is also advisable to go with a company for walking so that you can walk with a support. Always remember not to go for a walk all alone at this stage. There is no specified time for walking, try to walk at least for an hour, if not possible at least try for half an hour. If you can’t walk for an hour, at least, go for a regular walk at least for some time instead of completely avoiding a walk. Even at home instead of sitting all the time try to walk slowly with a support like keeping the hands on the wall or so. All these can be done if there is not any breathing problem or constraint.
Yoga has several asanas or postures that work amazingly on a woman’s health and in pregnancy conditions. Yoga helps in exploring the wide application and style and gives a sense of rhythm to the body
These yoga asanas are gentle but more effective to keep the pregnant ladies active and engaged. The incredible effects of these postures in pregnancy show the power of yoga for ensuring a safe delivery. This also greatly helps in restoration of body shape after childbirth.
Yoga plays a vital role in the retention of fluid and relieves cramping. It also raises the energy level of the pregnant ladies thereby slowing the metabolism and keeping themselves cool and composed. Many a pregnant woman cry of pain due to cramps in the muscle at various parts of the body. This happens on those who are deficient in minerals and nutrients which keep the bone and nerve with strength. Simple asanas get rid of the ailment by their inherent mechanisms.
Yoga influences the position of the baby and massages the abdomen and helps in stimulating bowel action and appetite. Furthermore, it also helps in reducing the most common symptom of morning sickness and mood swings. It relieves tension around the cervix.This helps in opening the pelvis making it easier for childbirth.
More than anything, Yoga is beneficial as it helps you learn to breathe deeply and relax. This will come handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The basic technique of Yoga known ujjayi. This requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses fully.
The benefits of yoga aren’t limited to your physical well-being.It is well related even to our mental status. Yoga helps you in being positive, supportive environment with others. It also gives you a regular emotional boost and keep you motivated to continue exercising.
These are some simple asanas which help us go a great way during pregnancy:
Paryankasana (Ham’s pose with one leg): Strengthens abdominal, pelvic and thigh muscles
- Utkatasana (Chair pose): Strengthens thigh and pelvic muscles
- Bhadrasana (Butterfly pose): Strengthens inner thighs and pelvic region
- Konasana (Angle pose): Increases the flexibility of waist and fat remains under control in the waist region.
- Vakrasna (Twisted pose): It gives a gentle massage to abdominal organs. Spine, legs, hands, neck are exercised.
Among all the other exercises available, Swimming is the best form of exercise available to pregnant women. It is important to learn the correct adaptations of swimming strokes to accommodate the growth of your baby. Swimming has a lot of advantages like opening the pelvis, to stretch and strengthen the spinal and abdominal muscles. It expands breathing capacity and improve sleep and to gain control of the pelvic floor muscles
Although swimming is an effective exercise for pregnancy must remember some basic rules while swimming:
- Don’t hold your breath.
Always remember your baby needs oxygen. It is important to remember to keep your breathing steady and continuous while you’re swimming. This keeps tracking the baby also breathes well and is supplied with enough oxygen.
- Avoid getting into a pool or tub with hot water.
Spending more than 10 minutes in a hot tub can raise your body temperature above 102.2 F. This is quite risky for your baby. This can lead to the risk for miscarriage or even brain and backbone abnormalities. This measure needs to be taken especially if your body temperature gets that high during the first four to six weeks of pregnancy.
- Keep yourself well hydrated. Dehydration could prove to be dangerous
Not only during swimming but throughout your pregnancy keep yourself well hydrated. It is all the more important to be hydrated during swimming. Since you might not be sweating inside water you might think you are not exhausted.This is not true. You.You still do sweat when you swim. Make sure to drink half a litre of water just about two hours before your workout. Always remember to place a bottle of water at the edge of your swimming pool to drink throughout the swim session. This avoids dehydration to a greater extent and makes the experience a more pleasant one.
All you pregnant ladies out there need to be encouraged to take part in aerobic and pregnancy exercises. This leads to a a good and healthy lifestyle during their pregnancy. Our main aim should be able maintain a good fitness level throughout pregnancy. It is important to stay well hydrated, wear comfortable and non-restrictive clothing (such as a correctly fitted bra. Remember to use appropriate footwear) and where possible, avoid excessive overheating.