There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery. But before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you will probably be able to continue with your routine and adapt it as your pregnancy progresses. Exercise and pregnancy usually work well together.
Is exercise during pregnancy safe?
Overall and in most cases, exercise is safe during pregnancy. 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.
What are the benefits of exercise during pregnancy?
Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your bloods flowing.
Here are some of the benefits from exercise during pregnancy you may experience:
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
- Helps you sleep better
- Helps reduce backaches, constipation, bloating, and swelling
- May help prevent, or treat, gestational diabetes
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
Some types of exercising must avoid during pregnancy:
- Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion
Body changes that affect exercise during pregnancy
There are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips.
This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.
All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation.
At Lina’s & Dina’s Diet Center, we have a program that is especially for pregnant women and it called “ pregnant women program” Through this program, we provide the best information to protect women and it is fetus growth and development. We provide the best diet for pregnant women including consuming five portions of fruit and vegetables a day, eat whole grains food, fat free or low fat milk and consume protein from healthy source etc…
And take regular exercise. During this time, all requirements that pregnant women are available in our program in order to help them eating healthy and better manage their weight.
For more information you can visit the following link: The Maternity Program