Exercising is beneficial for both mother and baby. It improves your blood flow and keeps you healthy and happy. It can help you in maintaining good posture and prevents back pains. Exercising tones your thigh, back and butt muscles. Researches show that it can also give you additional benefits of preventing gestational diabetes. It strengthens your muscles that can prepare your body for easy delivery. It is highly recommended for pregnant women to be active and take up exercising as it removes exhaustion and anxiety that helps you sleep better.
Intensity of exercise totally depends upon pre-pregnancy workout plan. If you are a beginner, you must consult the doctor and follow the simple exercises. But if you were regular with your workout, you just need small modifications. Regular walking for 30 minutes is regarded as a good start for you. (If you have complications in pregnancy, you must discuss with the doctor before commencing with any workout plan.)
Exercise may not be good for you:
In case of any medical troubles like heart problem, asthma, diabetes, you may not be advised to do exercise. If you have a history premature birth or early labour, then also exercise can harm you. Exercise is also not recommended if your cervix is weak, you have low placenta or you have bleeding problem.
If you don’t overexert and are watchful for what you do, then many exercises are safe for pregnancy. Few of them are listed below:
• Swimming is considered as safe exercise during pregnancy.
• Brisk walking is said to be productive exercise.
• Aerobics (under proper guidance) and stationary cycling (indoors only) bear least risk and maximum benefits.
These exercises can be carried until the birth of the baby. Do consult your doctor or gynaecologist before taking up any exercise plan.
You must adjust with your workout plan according to your body changes. Growing foetus and other changes demand extra care and energy. Increasing weight adds pressure on joints, lower back and pelvic region of your body. You have to be extra cautious with your body balance.
You need to balance your exercise with the hormonal changes. Hormones secreted during pregnancy stretch the ligaments which give support to joints; exercise may increase the threat of injury.
Along with exercise you must take extra care of yourself during pregnancy.
• Take a balanced diet rich in vitamins, iron and calcium.
• Drink ample amount of fluid. Avoid caffeinated drinks and alcohol.
• Don’t smoke and stay away from passive smoking.
• A sound sleep without disturbance is advised. If you face problem of sleeplessness, you need to see a doctor.
• Put yourself at ease by wearing comfortable shoes so as to prevent swelling in feet and ankles.
• Don’t go for any home remedy or other medications without consulting your doctor.
Even after your delivery, you must not make a hurry to get in shape. Consult your doctor and fitness trainer and slowly reach up to level of pre-pregnancy workout plans.