Pregnancy is the moment where almost everything in you changes. You have different physical appearance, and may not be as active as you used to be. You easily feel exhausted and some of you even have to take a bed rest due to the severe morning sickness or pregnancy complicacy. This, thus raises a question, do you have to leave exercises when pregnant? Do you have to give up regular walking, running, or going to the gym because of your pregnancy? Or is it vice versa?
Is doing exercises allowed during pregnancy and how important is it?
When getting pregnant, you might think you should do low-risk activities only. People surrounding you probably have the contribution of forming this kind of opinion. Bigger belly and weaker body sometimes indeed make expectant mothers reluctant to continue doing some exercises that they have been doing before get pregnant. In fact, exercises are important during your pregnancy. It contributes to your healthy stamina and might ease labor in normal delivery. If you do not have serious complications with the pregnancy, you might want to start exercising and get the benefits.
Exercising during pregnancy might help you relieving your back pain, controlling your weight gain, maintaining your moods, increasing your energy and stamina, helping you get better sleep, and relieving joints stiffness. If your doctor do not inform any high-risk complications about your pregnancy and you are most likely to experience normal delivery, exercises should be fine with you.
How do I exercise during Pregnancy?
Even though exercise is allowed with non-complicated pregnancy, you should pay attention to some things when doing the exercises.
- Always warm up and cool down.
- Do not push yourself too much and stay comfortable.
- Keep hydrated.
- Avoid high-risks sports.
- Do not eat close to your exercising hours. Eat at least one hour prior to avoid stomachache during exercising.
- Wear comfortable—loose, breathable clothes, well-supporting sport bra, and proper shoes.
- Exercise in flat surface to avoid possible injuries.
- Make it a habit.
What Exercises are best for Normal Delivery?
Not all sports and exercises are advised for pregnant women. You should pay attention to your physical conditions when choosing what exercises to do. With bigger belly, you might want to avoid those high-risks sports and steer close to slow-paced, low-risk ones. Some best exercises to do during pregnancy to prepare normal delivery are:
Swimming is a low-risk activity which can help losing your muscles when pregnant. However, make sure that you swim in moderate water temperature—not too cold or hot, and not directly under sunshine. Swimming can be done from early pregnancy and can be continued until before delivery.
Walking is a wise choice of pregnancy activity. It has low risk of injuries and rarely discomfort your body. Doing morning or afternoon walking can help you to relax your joint and relieve back pain you might feel during pregnancy.
Running is also one of the best exercises for preparing normal birth. Running help you to exercise your muscle and preparing your hip for delivery. Do it in moderate speed and approximately 30 minutes. Do not push yourself if you are feeling out of breath.
Yoga is a really low-risk exercise that is beneficial for both your body and mind. Yoga help you maintain your breath that will be useful when delivering normally. It also leads your mind into positive thinking about your pregnancy and later, delivery. Keep your movements simple to avoid twisted joints. In addition, do not do movements which require lying on your back for more than three minutes after your third-month pregnancy.
Replacing elevator or lift with stairs also benefit your pregnancy. You will maintain your heart rate and stamina by doing this. However, do not over exercise and keep yourself comfortable. When you cannot talk well when doing this, it is a sign to stop.
Exercising is really beneficial during your pregnancy. You only need to keep in mind to do it moderately, in low-risk, and for health purposes only. Consider activities that can maximize your body function in preparing your normal pregnancy.