Exercise tips for pregnant women

Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain and back pain, and it may make delivery easier. So, gear up ladies!

3 types of exercise to keep you fit and healthy

Brisk walking:

1. In pre-pregnancy, exercise levels were low, a quick stroll around the neighborhood is a good way to start.

2. This will provide a cardiovascular workout without too much impact on the knees and ankles. It can be done for free, almost anywhere, and at any time during pregnancy.

Safety tip: As pregnancy progresses, your center of gravity changes, and you can lose your sense of balance and coordination.Choose smooth surfaces, avoid potholes, rocks, and other obstacles, and wear supportive footwear.

Swimming:

Swimming, walking in water, and aqua aerobics offer health benefits throughout pregnancy.

Safety tips:

1. Use the railing for balance when entering the water, to prevent slipping.

2. Avoid diving or jumping, as this could impact the abdomen

Low-impact aerobics:

Aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics excludes jumping, high kicks, leaps, or fast running.

In low-impact exercise, one foot should stay on the ground at all times.

Uses:

Limits stress on the joints helps maintain balance reduces the risk of weakening the pelvic floor muscles

A weak pelvic floor increases the chances of urine leakage.

Preparing for labor: Squatting and pelvic tilts

Squatting:

During labor, squatting may help to open the pelvis, so it may be a good idea to practice during pregnancy.

1.Stand with the feet flat on the floor, shoulder-width apart, and the back straight.

2.Lower yourself slowly, keeping your feet flat and your knees no further forward than your feet.

3.Hold for 10 to 30 seconds, then slowly push up.

Pelvic tilts

These can strengthen the abdominal muscles and help reduce back pain.

Go down on the hands and knees.

Tilt the hips forward and pull the abdomen in, arching the back.

Hold for a few seconds.

Release, and let the back drop.

Repeat this up to 10 times.

BENEFITS

Exercise during pregnancy can help:

1.shorten the labor process

2.increase the chances of an unmedicated birth

3.decrease the need for pain relief

4.speed up recovery after delivery

5.reduce the risk of gestational diabetes and hypertension

6.decrease the likelihood of preterm labor and birth

7.It may also give an infant a healthier start.

IMPORTANT FACTS

1. Exercising during pregnancy can reduce the risk of excess weight gain, back issues, prepare muscles for childbirth, and can give the baby a healthier start in life.

2. Those who do not already follow an exercise regimen already should ease into exercise.

3. Exercise is important, but it should be low-impact, and it is important to know when to stop.

4. Swimming, brisk walking, yoga, and stationary cycling are good ways to get fit during pregnancy.

ADVICE

It is important to discuss any changes in exercise habits with a health care provider, to make sure you do the right kind of exercise at the right stage of pregnancy.

Who should not exercise?

Exercise is rarely harmful, but anyone with a medical condition, such as asthma, heart disease, hypertension, diabetes, or a pregnancy-related condition should speak to a health care provider first.

Exercise may not be advised if there is:

1. Vaginal bleeding or spotting

2. Low placenta, or low-lying or placenta previa

3. A history or possibility of miscarriage or preterm delivery weak cervix

Stop exercising if you:

1. Feel fatigued

2. Develop persistent pain

3. Experience any vaginal bleeding

4. Have regular contractions more than 30 minutes after exercise, as this may be a sign of pre-term labor

5. A health-care provider can suggest personal exercise guidelines, based on the individual’s medical history.