Being pregnant should not be a reason for women not to be physically fit. In fact, pregnant women need to be physically fit during pregnancy so that they can comfortably deal with various issues associated with it. Exercising can help them have better sleep, increase their muscle strength and stamina, and experience lesser pregnancy problems.
Pregnant women who are planning to exercise should first consult their doctor about it. Doctors can help them in choosing the best exercise program that is suited for them. They should choose a low level exercise program to prevent any discomfort.
It is not advisable for pregnant women to choose an exercise program that might cause too much tiredness, breathing problems, and pain. Physical activities that may increase the risk of injury should also be avoided. Depending on the weather, they should exercise in the evening or early in the morning to prevent them experiencing too much heat.
Walking is one of the safest exercises for pregnant women. It can be performed throughout the whole duration of pregnancy. Walking can help improve their energy level and muscle strength. Regular walking also helps expectant mothers to sleep easily.
Another exercise that is suitable for pregnant women is stretching exercise such as yoga, neck rotation, and thigh shift. Stretching exercises are effective in keeping the muscle flexible. It also helps relieve the pressure and stress that most pregnant women experienced. However, pregnant women who are practicing yoga should avoid overstretching and lying flat on their back since it can affect the proper circulation of blood in the body.
Swimming is the most recommended prenatal exercise. It is good for the cardiovascular health as it improves that heart rate. It also tones the body without stressing the joints.
The main benefit of Kegel exercise is its ability to strengthen and tone the muscles of women who are pregnant. Toned muscles help in minimizing hemorrhoids and bladder leaks. Kegel exercise also strengthens the muscles in the pelvic floor and encourages perineal healing. Soon to be moms are recommended to perform five sets of this exercise every day.
Since not all kinds of exercise are applicable for those who are pregnant, they should be responsible enough to determine those that may be harmful to their health. Skiing should be avoided by expectant mothers as it poses various risks including abdominal trauma and falling. Another exercise that should be avoided is horseback riding.
When exercising, those who are pregnant should make sure that they wear proper exercise outfit. They should wear clothes, sports bra, and shoes that will give good support.
Wearing proper exercise outfit will also minimize injury. Those who are pregnant should never forget to drink plenty of water and breathe deeply. It is also important to monitor their heart rate. When doing exercise indoors, they should make sure that the area is well ventilated.
Prenatal exercises are beneficial to the health of the baby and the mother. However, in order to fully enjoy their benefits, it is important that safety precautions are observed.