Benefits of Exercise during pregnancy

INTRODUCTION

Regular exercise is safe for you if you are pregnant. You do not need to worry causing harm to your baby . Moderate Exercise will not increase your risk of miscarriage , low birth weight or early delivery . There are benefits that come with it when done correctly.In this post, we will look into the tips on how to make exercise during pregnancy work best for your body and baby .

IS EXERCISE SAFE DURING PREGNANCY

Getting regular exercise during pregnancy is safe especially if you are healthy and do not have any condition that will linit exercise . According to experts, healthy pregnant women are expected to get at least 150 minutes of exercise every week . According to Ashley Keller who is a personal trainer and prenatal and postnatal specialist – If you have a regular, uncomplicated pregnancy you can do most exercises safely, with some modifications,

BENEFITS OF EXERCISE DURING PREGNANCY

There are many benefits of exercise during pregnancy , we are going to mention just but a few of them which includes the following below

• Exercise can reduce the aches and pains your body goes through
• It reduces constipation which is a common pregnancy struggle
• It can help you avoid on weight beyond what is needed for a safe journey
• Exercise can help your fitness, strength and overall health to prepare for the challenges of being a mother:

WHAT TYPE OF EXERCISE IS RECOMMENDED FOR PREGNANT WOMEN

Having known the benefits of exercise during pregnancy , the question now is – what type of exercise is recommended for pregnant women. According to experts , it is recommended that pregant woment should engage in moderately -intensity aerobic activity weekly for a period of 150 minutes . If you exercised before pregnancy, you can continue doing the same exercises with your doctor’s approval as long as you feel good

Let us look at the examples of aerobic exercises for pregnant women. Know that moderate -intensity aerobic activity means that your heart beats faster but you are not out of breath . See examples below

• Walking
• Swimming
• Stationary biking
• etc

You can split up your activity through the week for example – 30 minutes sessions for 5 days or 10 minutes each day

AVOID THESE EXERCISES 

There are safety considerations to bear in mind that are necessary to avoid strain on specific areas of your body .Let us look at them

• Avoid activities like contact sports, skydiving , mountain biking and horseback riding so as to protect your abdomen from injury during pregnancy
• Avoid lying flat on your back during the second and third three months of your pregnancy , this can result to compression of the large blood vessels supplying the baby with oxygen
• Avoid hot yoga, scuba diving and high -altitude activities

WHAT ARE THE TIPS FOR SAFE EXERCISE IN A HEALTHY PREGNANCY

For safety during prenatal exercise, always pay attention to your

• Joints
• Nutrition
• Balance
• Breathing
• Hydration
• Temperature

There are few conditions where you should avoid exercise , prio to satrting an exercise , talk to your OB/GYN about your situation to see if these or any other conditions apply to you

• Heart disease
• Lung disease
• Cervical Cerclage
• Placenta previa after 26 weeks
• Multi gestation
• Anemia
• Preterm labor

AVOID EXERCISE IF THESE APPLY TO YOU

There are a few conditions where you should avoid exercise or treat it more cautiously. Before starting an exercise routine, talk to your OB/GYN about your situation to see if these or any other conditions apply to you:

Multiple studies Multiple studies have shown that regular pregnancy exercise can shorten labor and delivery and help you go into labor without needing an induction. This is why you exercise during pregnancy is very important . Remember to always talk to your OB/GYN about your situattion . Thanks for reading and remember to like and share to encourage others