Benefit Of Exercise During Pregnancy
1. Research shows that exercise during pregnancy may reduce the risk of premature delivery.
2. Research shows an active mom’s developing baby has a much lower heart rate and a healthier birth weight.
3. Exercising during pregnancy may lower the risk of depression and anxiety as your brain receives the calming chemicals like endorphins.
4. Exercise may help lower the risk of gestational diabetes, which first happens during pregnancy and usually goes away afterwards. Up to 18% of expecting moms develop this kind of diabetes.
5. A workout can help you maintain a healthy weight. Gaining too many pounds and gaining a little can hurt your baby’s growth.
1. The Power Of Yoga
Research shows that moms-to-be who regularly practice yoga may have a leg up during labour and delivery. Yoga strengthens core muscles, alleviate backaches, and helps you relax during the pregnancy. Prenatal Yoga prepares your body and mind for labour and delivery.
For the first-trimester practitioner advice Ustrasana (Camel Pose) and Setu Bandha Sarvangasana (Bridge Pose) for Urdhva Dhanurasana (Upward-Facing Bow Pose). In the second trimester, you can practice most yoga as long as you are comfortable and breathing deeply. The third trimester is a challenge for yoga practice as balance is an issue with protruding belly. Yoga teachers advise Viparita Karani Mudra ((Legs-up-the-Wall Pose), Savasana (Corpse Pose) and Balasana (Child’s Pose).
3. Indoor Cycling
5. Low-Impact Aerobics
6. Weight Training
HIIT is not for every expecting woman. The high-intensity workout involves more hardcore moves to get your heart rate up followed by periods of rest. It can be a little too intense to begin for the first time expecting mom. But expecting moms who have already been practising HIIT before pregnancy can do it with a little modification that shut out jumping and jarring movements.
Kegel or pelvic floor exercises, are simple clench and release exercises. Kegel exercises strengthen the muscles of the pelvic floor that support the functioning of the uterus, bladder, rectum,& intestines. It is highly recommended during the postpartum period to promote the healing of perineal tissues and increase the strength of the pelvic floor muscles and increase urinary control. Practitioner suggests 5 sets of Kegels a day. And the better part you can do Kegels anywhere.
Stretching is more of a warm-up exercise that relaxes muscles in your body. Stretching includes slow rotation & extension of your muscles from head to toe. It makes you more flexible and eases body aches and pains. You can stretch every day for 10-15 minutes to release stress.
11. Out Door Sports
Tip To Remember
1. Start off slowly. Begin with 5 to 10 minutes a day and gradually build up.
3. Don’t exert yourself. Simply switch to stretching and strengthening exercises.
5. Avoid overheating. Drink plenty of fluids throughout the workout.