EXERCISE DURING PREGNANCY

Apr 21, 2017,

 REASONS ON WHY YOU SHOULD EXERCISE WHILE PREGNANT.

You are expectant,Everyone around you is treating you like a queen. The long winding queues in banking halls don’t bother you anymore because you no longer stand in them, or in any other queue for that matter.

The preferential treatments are awesome but you should not simply sit and wait for your bundle of joy to make the grant entrance; you need to exercise.

Is exercise during pregnancy safe?

Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.

Cardio for moms-to-be

  1. Walking: One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It's also easy to do almost anywhere, doesn't require any equipment beyond a good pair of supportive shoes, and is safe to do throughout all nine months of pregnancy.
  2. Swimming: Healthcare providers and fitness experts encourage swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises your large muscle groups (both arms and legs), provides cardiovascular benefits, reduces swelling, and allows you to feel weightless despite all the extra pounds you're carrying. It can be especially helpful for women with low back pain.
  3. Aerobics: Aerobic exercise strengthens your heart and tones your body. And if you take a class for pregnant women, you'll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby.
  4. Dancing: Get your heart pumping by dancing to your favorite tunes in the comfort of your own living room or at a group dance class. Avoid routines that call for leaps, jumps, or twirls.
  5. Running: Going for a jog is an excellent way to exercise your heart and build endurance during pregnancy. The intensity of your run depends mostly on whether you're a veteran runner or a newbie. If you're a beginner, it's best to start at a slow pace on shorter routes before gradually building up to 30-minute runs.

 

Flexibility and strength training for moms-to-be

  1. Yoga: Yoga can maintain muscle tone and keep you flexible with little, if any, impact on your joints. But to give your heart a workout, you may have to add a walk or swim several times a week.
  2. Stretching: Stretching is a great way to keep your body limber and relaxed as well as prevent muscle strain. Add stretching to your cardiovascular exercises to get a complete workout.
  3. Weight training: As long as you take the necessary precautions and use good technique (meaning slow, controlled movements), weight training is a great way to tone and strengthen your muscles. Building strength during pregnancy will help prepare you for all the baby lifting you'll be doing soon!

Why exercise? I am glad you asked.

Here are some of the benefits from exercise duringpregnancy you may experience:

  1. Helps reduce backaches, constipation, bloating, and swelling.
  2. May help prevent, or treat, gestational diabetes.
  3. Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor.
  4. Exercise Reduces the Chances Of Prenatal Depression ; Prenatal depression is as real as life itself. Its causes include relationship problems, lack of enough sleep etc. One of the best ways of preventing this—other than seeking professional advice—is exercising outdoor because bright light has antidepressant effects.
  5. Boosts Your Energy Exercise strengthens your cardiovascular system, which means that you will have the extra energy to get things done with little to no strain.
  6. Makes You Ready For Childbirth You know, childbirth is no joke and most expectant mums are always weary of this day. However, if you exercise regularly, this day might not be that unpleasant to you. Your muscles will be strong and flexible and this is vital in shortening the time it will take you to deliver your baby. Now, we all know any shortened labor time is much welcomed, don’t we?
  7. Lowers The Risk Of Gestational Diabetes & Preeclampsia If you are pregnant, diagnosed with gestational Diabetes and you exercise at least 3 times a week, you reduce the risk of giving birth to a macrosomic newborn (baby with a big head). This also means that the risk of cesarean delivery is lowered. N/B: If you have been diagnosed with Preeclampsia or gestational hypertension, talk to your doctor first before engaging in any form of exercise.
  8. Reduces Pregnancy Discomfort Pregnancy discomfort always grows with your pregnancy. Back pains become your daily bread. Finding the best sleeping position becomes as difficult as driving with your eyes closed. But with regular exercise, your muscles are strengthened, helping your body cope better with the aches and pains of pregnancy.
  9. Exercise boosts your levels of serotonin, brain chemical linked to mood, putting you in better spirits. So let’s get at it, mum-to-be, let’s run. Improves Your Self-image No woman looks herself in the mirror and makes peace with the fact that she looks less beautiful because she is pregnant, yes?
  10. Since exercise increases blood flow to your skin, enhancing that pregnancy glow, just start exercising now. The good news is prenatal exercise will help your body bounce back to its normal shape quickly after putting to bed. It doesn’t get better than that now, does it?

 

The benefits of exercising are numerous compared to not exercising. So grab the preferential treatments with your both hands whenever you can, but also remember to exercise regularly for a healthy pregnancy.

You will probably want to avoid these types of exercises during pregnancy:

  1. Activities where falling is more likely
  2. Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
  3. Activities that require extensive jumping, hopping, skipping, or bouncing while stretching
  4. Waist twisting movements while standing
  5. Intense bursts of exercise followed by long periods of no activity
  6. Exercise in hot, humid weather
  7. Do not hold your breath for an extended period of time.
  8. Do not exercise to the point of exhaustion

 

REFERENCES.

1.Reference http://snuggles.co.ke/6-reasons-on-why-you-should-exercise-while-pregnant/

2.americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/

 

 

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