With the changing hormones, crazy mood swings, bodily transformations, weight gain, and so on, pregnancy is an overwhelming phase in a woman’s life. This phase might be even bumpier when you realize that you have put on more weight than you had ever expected. But don’t you worry, since there are pregnancy exercises that you can do daily to cut down those unwanted pounds.
We have often heard that regular physical exercises during pregnancy are not good for you an the baby but contrary to popular opinion, exercising regularly, keeping you active and fit and helps you and your growing baby immensely. Given below are few common exercises for pregnant women that have been verified by the obstetricians and gynecologists.
Prenatal yoga is now a popular choice among-st pregnant women because of the positive impact it has on their health. Yoga is an ideal way to be mothers to stay in shape especially when coupled with some cardio like walking. Practicing gentle yoga improves circulation and keeps muscles toned. Yoga is also hugely beneficial because of its ability to help you relax and take deep breaths. Labor and motherhood can be quite stressful, and yoga can help you ease the process because the primary thing they teach you is the breathing technique.
Regular yoga practice preps you for childbirth and prevents you from tightening up and staying calm during the entire process and helps you endure the pain. It relaxes the cervix and opens up the pelvic region to smoothen the delivery process.
A study shows that dedicated practice ensures you do not face any complications during pregnancy and the child has a problem free and healthy birth. In addition to this, it helps you reduce common pregnancy vows like morning sickness and painful cramps. Also, yoga practice ensures quick recovery post-delivery.
Swimming is a low-impact exercise which is amazingly beneficial for you and your bundle of joy. Since high-intensity physical exercises are prohibited during pregnancy, swimming is low in intensity, and hence it avoids exposing the mother and the fetus to any health risk factors. Moderate water exercises and swimming causes no musculoskeletal (structural) change in the growing fetus and is good for the fetal cardiac response.
Walking is a low-impact, safe, and easy exercise that not only helps you enjoy good physical health but also takes adequate care of your psychological health. And almost all OBGYN would agree on this! It is the safest and easiest form of exercise which can be safely practiced throughout the three trimesters.
Studies have shown that walking daily decreases the blood glucose levels (in the second trimester) and also reduces the risks of gestational diabetes. According to research, in case of uncomplicated pregnancies, a pregnant woman can briskly walk for about 150 minutes per week (30 minutes per day) to reap the benefits of it.
Pregnancy doesn’t mean that you have to bid goodbye to the gym. You can still modify your strength-training plan to a lighter one and work those weights (not more than 0.5 to 1 kg) to condition your muscles like the abdominal, lower back muscles, quadriceps, pectorals, and glutes.
According to the International Journal of Childbirth Education, pilates is a no- to low-impact mind-body exercise system which helps an individual focus on breathing, concentration, and core strength. This makes Pilates an ideal exercise choice for a pregnant women. Exercising during pregnancy is frowned upon, but with the right trainer and regime, it can do wonders for you and your little one. Therefore, rather than just lazing around we suggest you grab those comfy shoes and head to the nearest park.