Going to the gym can be the last thing on your mind when you're having trouble swallowing food in the first trimester, dealing with a changing body in the second, or fighting to get to the restroom as your due date approaches. But a growing body of research suggests that there are a lot of Benefits of exercising during pregnancy.
An improved mood and better sleep are results of even a short block walk or stretching session. Make it a regular practice to increase your chances of a less difficult delivery and a quicker recovery. So, if you need some inspiration to put on those scuffed sneakers, look no further.
Advantages of Exercising When Pregnant
You've undoubtedly known your entire adult life that regular exercise, whether it's a yoga class, bike ride, or run, can help avoid illnesses like type 2 diabetes and improve your general health. Even if you haven't previously engaged in regular exercise, there are extra reasons to move during pregnancy that bring lots of benefits.
Of course, staying active throughout pregnancy does not ensure a speedy recovery or pain-free back. However, doctors typically advise that pregnant women should get as much exercise as they can. This will help ensure a healthier and more comfortable pregnancy. (Be sure to acquire your practitioner's approval before beginning any workout regimen while pregnant. It may not be advised in certain circumstances.
Pregnancy-related exercise has been shown to:
Boost your heart health and endurance
As you may have probably realized, exercising can help you become more physically fit. You may prepare your body for another physical obstacle that lies ahead by strengthening your heart and blood vessels through exercise: labor and delivery.
lowering the chance of problems during pregnancy
Prenatal exercise may reduce your risk of getting certain illnesses, such as gestational diabetes. Additionally, continuing your active lifestyle might help you manage your insulin levels if you do develop gestational diabetes.
Improve your mood
Pregnancy makes women more prone to depression; approximately one in two women report feeling depressed or anxious more frequently. However, studies show that exercising while pregnant releases endorphins that boost mood while reducing stress and anxiety.
blood pressure reduction
Although blood pressure does occasionally rise during pregnancy, a substantial increase may be an indication of preeclampsia. It has been discovered that staying active can prevent blood pressure from rising. In one study, this was as simple as walking frequently.
relieve pelvic and back pain
It goes without saying that your expanding baby bump places additional strain on your lower body, causing lower back pain and an achy pelvic. But building up your abs can help you have less pelvic and lower-back pain in your third trimester.
Just be cautious and avoid any exercises that could make your back pain worse when you work out (or create new ones).
Fight fatigue
Many women experience mild fatigue in the first trimester and again at the end of the third trimester. Despite the seeming contradiction, sometimes obtaining too much rest might make you feel more drained.
While you should never push yourself to exhaustion, a small push can have a significant impact on your energy level, such as an easy walk or a prenatal yoga class.
enhance sleep
While many expectant women report having trouble falling asleep, those who exercise regularly claim that their sleep is better and that they wake up feeling more rested (as long as they don't exercise right before bed, which can be invigorating).
Congestion relief
Bowel movement is encouraged by a healthy body. For regularity, some women swear by a vigorous 30-minute walk, while others claim that even a 10-minute stroll works.
Reduce the likelihood of delivery problems
Another study discovered that women who exercised three times per week were less likely to produce macrosomic (larger) kids. A heavier baby might cause issues during delivery for both the mother and the baby.
Accelerate recovery after delivery
The more fit you are during pregnancy, the quicker your body will heal after giving birth, and the more fit you'll be thereafter. Women who exercised after labor recovered more quickly and were able to resume domestic duties more quickly than those who didn't (even after adjusting for the type of delivery).
How to begin exercising when pregnant?
The majority of research on the examines the results of roughly 150 minutes of weekly physical activity. This number can comprise workouts of different durations, such as three or four larger classes or five shorter ones.
Researchers believe that the advantages are cumulative, so even if you fall short of your 150-minute objective, any exercise is better than none. Walking, jogging, yoga, Pilates, dancing, aerobics, and swimming all count toward increasing heart rate and engaging your muscles.
Don't worry if you weren't a gym rat before. It's fine to begin now with your practitioner's approval as long as you do so gradually. Start off with five minutes a day of exercise, such as a quick stroll around the block, and gradually increase that time by five minutes each week until you can maintain your level of activity for 30 minutes.
Just be sure to abide by the guidelines for safe exercise during pregnancy, which include:
- Reduce your chance of falling by staying away from contact sports and other activities (like downhill skiing, horseback riding and gymnastics).
- If you experience contractions, a reduction in fetal activity, lightheadedness, unusual breathlessness, vaginal bleeding, or fluid leakage, stop exercising.
- Avoid exercising in extremely hot conditions and skip hot yoga.
- Drink water before, during, and after an exercise to stay hydrated.
- Exercises that require prolonged flat-back lying should be avoided, especially after the fourth month.
- Your center of gravity has shifted, so keep that in mind. Unbalanced activities may require a friend to spot you, or you may decide to omit them completely.
- Keep moving within your usual range of motion. In pregnancy, ligaments become looser, making it simpler to sprain or strain a ligament.
Put these rules into practice and start working out. Both psychologically and physically, you'll benefit from it.