Looking into the exercise for pregnant women
The benefits of exercising when pregnant
- Below are the benefits of
- that you can acquire by doing it regularly:
- It develops your body appearance and posture;
- The exercise in pregnancy helps you to relieve from back pain;
- It strengthens your muscles in preparation for the labor process and delivery of the baby;
- It improves blood circulation;
- It enhances your flexibility;
- This can help you maintain aerobic endurances;
- It can enhance your energy level and preventing easy fatigability;
- The pregnancy exercises promote relaxation by limiting tension and pressure of the muscle;
- It helps you to maintain a positive outlook of the pregnancy and foster a positive self-image.
Special precautionary measures and guidelines for pregnancy and exercises
The exercise during pregnancy needs some special considerations when it comes to safe and effective labor and delivery. Since not all pregnant mothers have the same condition, therefore exercise and pregnancy should have some appropriate programs for guidelines and precautionary measures:
- If you are exercising, it stimulates the activity of the uterus. This can promote contractions and it might lead to premature contractions. Before doing the exercise in pregnancy, you need to discuss to your doctor for choosing appropriate activities.
- Make sure to maintain a good posture during exercises. Do this by straightening your back part and tilting your pelvic region.
- Limit yourself from too much exercise. If you feel exhausted, stop and relax. Freshen up yourself with pregnancy exercises but know your boundaries. Ideally, we recommend you to monitor your breathing pattern while exercising. Your lungs have no extra room for expansion because of the growing baby inside. Hence, you are most likely to have difficulty of breathing.
- The pregnancy exercises should be done regularly. For about three times a week and for aerobic exercises, we recommend you to perform it for about five times a week. Make sure that you need to recover and rest from exercises.
- Prevent yourself from any types of exercise that can cause abdominal trauma or diastasis recti such as laborious bouncing.
- Never perform back arching. This can complicate your condition and the well-being of the baby.
- When exercising, you need to drink plenty of water before, during and after the activity. Replenish your body by hydrating it with sufficient water.
- Avoid exercise during pregnancy that needs you to maintain coordination and balance. As the baby grows and develop, your coordination may be affected. It is because of the increasing baby weight and it influences your center of gravity. This can also contribute to the increasing mobility and softening of your ligaments and joints.
- As your pregnancy progress, you should limit the frequency of your exercises.
The prenatal exercises regimen
Here are the recommended regimens for pregnancy exercises:
- Every day: strengthening, kegels exercises, stretching and relaxation;
- Three times per week: non-impact aerobic exercises like swimming. These exercises are useful to prevent armpit fat accumaulation during the latest period of pregnancy. Make sure to perform warm-up activities and cool-down exercises. Ask your doctor for other recommendations.
Duration and Intensity:
- 5 to 10 repetitions in a day are recommended.
- We advise you to have at least 20 to 30 seconds duration for holding your position or stretching.
- Avoid too much stretching. This can extremely exhaust your joints, ligaments, and muscle especially when the pregnancy progresses.
Aerobic exercise in pregnancy:
- Avoid overdoing your body. Over exhausted body can lead tiredness and easy fatigability. Avoid exercises that will let you perspire a lot. Take note that you need enough liquid in the body.
- 15 to 20 minutes time is allotted for aerobic exercises. If you are exhausted, you can take a rest period and continue exercising until you come up with the recommended time.
- Brisk walking is the simplest and best form of exercises for pregnant mother. It allows them to improve their blood circulation. You can do brisk walking for about three to five times a week. Brisk walking is an aerobic exercise that allows you to breathe properly. Always remember that you need limit yourself from too much of this as the pregnancy progresses. If possible, you can invite your friends or let your husband join you. This way, you can enjoy the moment and can still get the benefits from it.