For many pregnant women who suffer from fatigue, morning sickness and backaches due to carrying extra weight, they might think that it’s the perfect time to just sit back all day and basically do nothing. Yet, according to research not moving around or exercising has been found to be bad for you and your unborn baby’s health.
With your health care provider’s OK, exercising during pregnancy is safe for you and your baby. In fact, the American College of Obstetricians and Gynecologists recommends pregnant women to have at least 20 to 30 minutes of moderate-intensity exercise in all days of the week. However, exercise during pregnancy may not be a good idea if you have certain health conditions or pregnancy complications.
Some of the types of exercises to keep you fit and healthy are brisk walking, swimming, yoga, low impact aerobics, stationary cycling, and squatting and pelvic tilts.
Here Are Some Of The Benefits Of Exercising While You’re Pregnant
Exercise encourages the release of endorphins in your body, which help diminish anxiety and stress, thus improving your mood. Aside from this, being active also helps you sleep better, which contributes to an improved spirit and mood.
Eases Back And Pelvic Pain
Pregnant women often suffer lower back pain as they enter the second and third trimester.
If you suffer from this pain then, try having a regular exercise as it will help strengthen your muscles.
Prevents Excess Weight Gain
Gaining too much weight during pregnancy can be bad for you and your unborn baby. It increases your risk of high blood pressure, gestational diabetes, and the need for C-section.
Fortunately, exercising regularly can help your burn extra fats and keep your weight in check.
A pregnant woman may suffer from constipation due to the iron supplements she is taking and the increased level of progesterone in her body. But, having an active body can help aid in digestion and relieve constipation. A 30-minute brisk walk daily can help with your bowel movements.
Prevents Stretch Marks
Exercising regularly can help improve your blood circulation thereby retaining your skin’s elasticity. Plus, it also removes toxins through sweating.
Make sure you exercise early, take good care of your skin, and eat healthily. Through this, you can prevent the ugly marks from appearing on your abdomen, thighs, and buttocks.
Prevents Gestational Diabetes
Gestational diabetes is very common in women who are obese. With a regular exercise right from the initial stage of pregnancy, you can prevent unhealthy weight gain, improve your glucose metabolism, and reduce insulin resistance.
Lowers Blood Pressure
During pregnancy, your blood pressure will occasionally rise. It can lead to pre-eclampsia is the rise happens too often or too high.
Several studies have shown that you can lower your risk for obstetrical complications, like high blood pressure, if you keep your body active.
Restlessness at night and poor sleep are one of the causes of pregnancy fatigue. Fortunately, a regular exercise can help you sleep more deeply, make you feel energetic, and can strengthen your cardiovascular system.
Consider The Following When Exercising During Pregnancy:
- Avoid doing activities that increase your risk of abdominal trauma.
- Avoid activities and heavy weightlifting that require straining.
- Avoid overheating and exercising in high humidity.
- Avoid high altitude exercise or scuba diving or other extremes of air pressure
- Never exercise to the point of exhaustion.
- If you cannot talk while exercising, slow down the activity.
Important Notice* – Although light exercises are always considered safe for most pregnant women, it’s always best to seek the advice of a medical health expert or your OB Gynecologist before doing any physical exercises.