Pregnant women are greatly benefited if they practice regular exercise from their early days of pregnancies. However, they should consult either their doctor or their health care provider regarding their exercise regime and to make the necessary adjustments from the normal schedule. However, the exercise to be performed will depend on the person’s pre-pregnancy fitness.
Exercise is of great help both for the mother and her baby if complications do not prevent one from performing various exercises. Exercise not only enhances the energy level, but also increases one’s ability to control. It not only helps in releasing endorphins and making one feel better but also helps in relieving backaches and also improves one’s posture by toning and strengthening the muscles of the butt, thighs and back. Exercise also helps in getting rid of constipation as the movement of the intestine gets accelerated.
It also helps the wear and tear of the joints and also helps to sleep better by relieving the anxiety and stress. Exercise provides a healthy glow to the skin by increasing the flow of blood in the skin. Exercise also helps in preparing the body for the birth of the baby. Exercise helps to increase the breathing control that helps in managing the pain which is of great help in case of lengthy labor. Besides, exercise also prevents from gaining excess fat during pregnancy and helps one to stay fit throughout pregnancy.
The safest exercise regime depends on when a person starts exercising and if there are complications in the pregnancy. A person who used to perform regular exercise before getting pregnant should continue with the regime with certain adjustments as suggested by the doctor. However, a person who was not so fit should not give up. She can start exercise slowly and gradually increase with time. But the doctor should be consulted with before taking up any exercise. However, the exercise has to be stopped if the person has high blood pressure due to pregnancy, vaginal bleeding, early contractions and premature rupture of the membranes, i.e., the premature breaking of the water.
The exercises that should be practiced by one during pregnancy will depend on both the advice of the doctor and also the personal interest of the individual. Women often enjoy swimming, yoga, dancing, pilates, biking, water aerobics and walking. However, one should go for a combination of flexibility and cardio exercises, but should avoid bouncing.
Experts consider walking to be the best exercise as the pace can be varied easily and the distance can be increased with time. A beginner should start with a fairly brisk pace and walk about a mile for about 3 days in a week. With every week a couple of minutes should be added and the pace should also be increased. The person should walk slowly for the initial 5 minutes, irrespective of the fact whether she’s a novice or a pro. This is done to warm oneself and the last 5 minutes should be used to cool down.
If the person had been a runner before pregnancy, she can continue it after getting pregnant with certain modifications in the regime. The pregnant mother should always consult her doctor while choosing an exercise and while deciding on the regime.