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Why and How to Stay Fit While Pregnant

Sep 22, 2022
The mere fact that a bun is in the oven shouldn't force you to stop living. While pregnant, there are many activities you obviously can't do the same way you used to, but that doesn't mean you can't do them entirely. Exercise is one of them. Only 40% of patients exercise when pregnant, according to a study by the National Center for Biotechnology Information (NCBI). There are several myths about exercising while pregnant, but the most common one is that doing so may endanger the unborn child just for the mother to gain or lose weight. Doctors and academics have disproved these assumptions and stigmas, and they even strongly advise pregnant women to exercise. In fact, staying active during pregnancy is good for both the mom and the fetus in her womb. The mother must take great safety precautions and be extremely watchful when her body tells her to stop, such as if she feels abdomen pain, chest aches, or vaginal bleeding. Up until the latter trimester of pregnancy, all pregnant women may exercise. Even if you didn't exercise much before being pregnant, starting to exercise is advised. Just go slowly and avoid overexerting yourself when exercising. Unfortunately, exercising while pregnant is not recommended for persons who have medical issues including asthma, heart disease, or Type 1 Diabetes.
Why Is Exercise Important During Pregnancy?
Exercise is good for your physical and mental well-being, is the basic response. The US Department of Health and Human Services advises 30 minutes a day, five days a week, for a total of 150 hours of moderate activity. The benefits of exercising while pregnant include improved blood circulation, stress relief, a reduction in everyday aches and pains like backaches, a lower risk of cesarean delivery, a lower risk of pregnancy-related diabetes, easier labor and delivery, and a reduction in weight gain after delivery. Moms-to-be simply requires a nudge in the correct way to keep them moving and inspired to work up a sweat.

What Pregnancy-Friendly Exercises Are Available For You to Try?

Swimming is included on the list of cardio exercises that pregnant women can do. The body is weightless while underwater and swimming pose no risk of a high-impact injury which is why it is safe for expectant mothers. It enhances blood flow and fortifies the core. Additionally, the strain from your growing baby relieves your lower back thanks to your buoyancy underwater.
Indoor Cycling
For a pregnant woman, stationary cycling or spinning indoors is considered a safe activity. You are in a seating posture, and your weight is supported, so there is no risk of falling over. Endorphins are released during this exercise, which helps to lower stress. If you feel that you don't have the time, why not exercise while you work? There are indoor bikes in the market that have an adjustable seat height and a cushioned supporting seat. The pedals are exceptionally comfy, and you may change their level of resistance according to your competence. There are even units that come with a ventilated mesh backrest that is proven to provide comfort and stability.
Yoga and other non-aerobic exercises are highly advised for expectant ladies. If you can't make it to class, watch a yoga video online that includes simple stretches. Avoid lying flat on your back during yoga poses. Be careful not to overextend any portion of your body, including your legs.
Rowing Indoors
Indoor rowing is stationary, just like spinning which we mentioned first on our list. Since you'll be sitting the entire time, there's no need to exert any pressure on your muscles in the lower body, which includes your ankles, knees, and hips. There's a particular exercise equipment that pregnant women may use. Always consult with the sales lady or review the online about the equipment. Yes, it's good to move but it's also even better if you exercise the necessary precautions since you are carrying another woman in your womb.
Kegel Workouts
Your pelvic floor muscles, which you'll require during labor, can be strengthened via Kegels. It will make the muscles in your pelvic and vaginal regions stronger if you do it frequently. Exercises for the pelvic floor include the Butterfly Pelvic Tilt and Glute Bridges. Again, this exercise can prepare you for smooth and less painful delivery.
Bicep curls while standing / single-arm rows
Exercises for the arms will be useful once the baby is born. Performing bicep curls will enable you to get ready for the weight of a baby because carrying a kid, even a newborn, requires strong arms. Standing while you work on it helps to correct your posture. You'd definitely need room for this so you could go to the garage and work out with weights there. Rolling up your garage door can allow you to get some vitamin D. Keep in mind that while you are pregnant, you can only carry a certain amount of weight. It's not the right time to break your previous best and establish a new one. Staying active is the goal of exercising when pregnant. There’s particular exercise equipment that pregnant women may use. Always consult with the sales lady or check reviews online about the safety of the equipment. Yes, it's good to move but it's also even better if you follow the necessary precautions since you are carrying another woman in your womb. Store these exercise gear in your garage if you don’t have space in the main house anymore. Make sure to install smart storage solutions such as overhead storage racks and wall shelves to free up space in the garage. It should also be sturdy too so that you are ensured of your safety while you’re exercising. As a pregnant woman, you need to exercise more precautionary measures. If you have health issues like heart disease before becoming pregnant, make sure your doctor has given you clearance before engaging in any exercise. Take water for granted at your peril. Before, during, and after an exercise, drink lots of it. Wear loose clothing and support your bust with the right sports bra or a belly band for your bump. Avoid wearing tight clothing. Don't work out when it's very hot outside. Never overwork yourself during a workout session. Consume the recommended number of calories from meals each day to satisfy your pregnancy's nutritional needs as well as those of your exercise regimen. Wait at least an hour after eating before working out. Slow down and stop if you start to feel lightheaded. Pay attention to your body's warnings.