It’s a common misconception that pregnancy exercises harm the unborn child. On the contrary, doctors today insist that expecting mothers should definitely do some form of physical exercise to have a healthy pregnancy. Listed below are some benefits of exercising when you are expecting a baby.
Reduced Labor Pain
Any to-be mother’s worst nightmare is labor. So much is the fear that women today are increasingly looking at alternate delivery options. Well, here is some good news – the right kind of pregnancy exercises can help reduce the labor pain by strengthening the pelvic floor muscles that support the uterus, the bowel and the bladder. Doctors recommend that pregnant women do the Kegel’s exercises that strengthen the pelvic muscles. Weight-bearing exercises also reduce the length of labor and decrease chances of complications.
Remain Stress Free
Exercising helps tone up your muscles and keeps them tension free. This in turn reduces problems usually associated with pregnancy such as back pain and swelling. As you exercise, your cardiovascular system strengthens and your body builds stamina and you suffer from less fatigue.
Maintaining The Right Weight
If you exercise regularly, you can easily maintain the required weight for your body during those nine months. Being active also helps to shed that extra weight once the baby is born.
Dos And Don’ts Of Exercising
Now that we have understood that exercising is good, the question is as to what kind of exercises are recommended. Yoga and meditation are popular choices today. A 20-30 minute walk daily will also keep you active and help you breathe in that ‘much required’ fresh air. Swimming is also a good option.
If you have not been exercising pre-pregnancy, start with a five minute of exercise and over a few weeks build it to a 20-30 minute routine. Make sure that you drink plenty of water to prevent dehydration.
Avoid intensive excercises that can lead to exhaustion as it can hurt the unborn baby. Your body will tell you that you are over exercising if you suffer from severe chest pain, vaginal bleeding, muscle weakness, edema, uterine contractions etc. After the first trimester do not exercise on your back as that prevents blood flow to the fetus. Also avoid exercises that require large and sudden body movement like skipping or bouncing. Stay away from activities like skiing, horse-riding and backpacking.
Your doctor is your best guide for pregnancy exercises. You can also consult a prenatal exercise consultant for a customized pregnancy exercise plan for you.