Working Out
Exercise during pregnancy
Aching, back pain, constipation and swelling; all the symptoms of being pregnant. Now the only means that might minimize the aches and pain and unpleasant side effects of pregnancy is EXERCISE! There are a whole lot of good reasons for keeping fit while pregnant. Besides helping to ease many of the common aches and pains of pregnancy, it produces feel-good chemicals that give expectant mothers a natural high and also helps prepare their bodies for the strenuous job of labor. Exercise also makes after birth recovery quicker.
Why exercise while pregnant?
Regular exercise can be beneficial for pregnant mothers in the following ways:
Sleep. Staying up for hours and finding it difficult to fall asleep is what many pregnant women often go through. However those who exercise consistently sleep better and wake up feeling more fresh and rested.
Health. A growing issue among pregnant women is that they fall prey to gestational diabetes. This problem could be prevented through exercise.
Stamina. Resting during pregnancy is the most common advice that could come to you from your surroundings. And absurd as it may sound, but sometimes getting too much rest can actually make you feel tired and lazy. Exercising for a while could give a boost to your energy level it requires.
Mood. Exercise causes your brain to release feel-good chemicals known as endorphins that give you a natural high, hence perking up your mood, ebbing stress and anxiety.
Back. Having a strong set of abs could avert back pain, which often plagues many pregnant women. However, even the exercise that is not directly targeting the tummy can also relieve back pain and pressure.
Muscles. Stretching does well for your tensed muscles, especially of a pregnant body which is more prone to muscle cramps in the legs and elsewhere. It could also uncover those little pockets of tension, warding off sore muscles. And the best part – you can do it anywhere, anytime, while sitting and you don't even have to break a sweat.
Labor. Neither could exercise during pregnancy be termed as a benchmark for smooth labor, nor does it guarantee that you'll race through childbirth. It can, however make shorter labors, and even avoid the need for labor and delivery interventions (C-sections).
Postpartum recovery. Last, but not all the least, the more fit you stay during pregnancy, the faster you'll recover physically after childbirth.
More fit. Babies of moms who exercise during pregnancy are found to be born at healthier weights, are better able to withstand labor and delivery, and recover from the stresses of birth more quickly.
Smarter. This is unbelievably true. Research showsthat babies of moms who workout regularly throughout pregnancy score higher, on average, on general intelligence tests by age 5. This happens because while you are exercising, you are boosting both your muscle power and your baby's brain power.
Easier. Babies of pregnant exercisers are more likely to sleep through the night sooner, are less prone to colic, and are better able to soothe themselves.
Exercising right!
One has to be careful while choosing the right pregnancy exercise.
Breathing: It is actually deep breathing, instead of shallow chest breaths (that most people intake) that relaxes you, improves your body awareness, and allows for better oxygen intake. Concentrate on your breathing by counting: Count to 4 while inhaling, and count to 6 while you exhale. Try devoting sometime daily to focus on breathing deeply.
Walking: You couldn’t find a much easier exercise to fit into your busy timetable than walking. A pair of comfortable shoes and breathable clothes is all that is needed. Ill-habitual expectant moms can start a regimen by going slowly. Experienced runners can stay on track and continue jogging, but should abstain from over-doing as it can make one more prone to injury.
Shoulder and leg stretches: To curb the tension in your shoulders, try this simple move: Stand with your feet-shoulders width apart and knees slightly bent. Now bring the left arm out to chest height, place the right elbow on it and gently pull the elbow towards the left shoulder. Hold the stretch for 5-10 seconds, then switch sides.
You can give your legs a much-needed break with this easy stretch: Stand and hold any sturdy object for support. Bend the left knee with your left hand toward your buttocks while extending your thigh backward from the hip joint. Keep your back straight and hold the stretch for 10-30 seconds. Repeat with the right leg.
Neck relaxer: This exercise will provide relief to your neck. Sit up straight in a supportive chair. Gently tilt your head to one side and let it drop toward your shoulder (don’t forget to breathe deeply in the process). Neither should you force the head down, nor should you raise your shoulder to meet your head. Hold on for 3-6 seconds, then switch sides.
Pelvic tilts: This routine workout can help improve your posture, strengthen your abs, reduce back pain, and can also ease pain in the early stages of labor. Stand with your back against a wall and relax your spine. As you inhale, squeeze your tummy and buttock muscles tight and tilt your pelvis back and forth. Exhale; then repeat several times.
Leg lifts: Leg lifts uses your body weight to tone your thigh muscles. Lie on your left side with your shoulders, hips, and knees lined up straight. You can support yourself by holding your head with your left arm and placing on the floor in front of you. Now slowly lift your right leg as high as you comfortably can. Repeat the stretch 10 times, and then switch sides.
Exercising during pregnancy can certainly do the average pregnant body good, if not wonders to it. But remember that before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising during pregnancy.
