Expecting a baby is one of the beautiful moments in a woman’s life. So, the good news has arrived. You are expecting to welcome a new member of the family. But pregnancy is a time of caution to ensure that both the mother and the baby are safe and healthy. If you are pregnant, you need to stop doing some activities, which could prove to be dangerous to you and the little one inside the womb.
There are not many responsibilities that are greater than caring for yourself and your unborn baby during pregnancy. Giving birth to a healthy baby requires a healthy pregnancy and that means a nutritious diet, emotional support, stress-reduction methods and exercise.
Why Being Active is Vital in Pregnancy
Being active during pregnancy is important. But it has been proven that women who exercise moderately during pregnancy have shorter labors and deliver a healthy baby. Exercising regularly is good for you as well as the growing baby.
Exercise is imperative during pregnancy:
Yes, exercise is crucial throughout pregnancy. The term “exercise” is not limited to specific routines and activities, but also includes day-to-day living and making a sure frequent movement is part of your day. Making physical activity a daily habit while pregnant will reduce your risk of injury.
Of course, there are exceptions to exercising during pregnancy, such as high-risk pregnancies that require bed rest. However, for most women keeping physically active during pregnancy makes for a better pregnancy, delivery and post-partum experience
How changes during pregnancy increase your risk of exercise injury:
The body changes drastically during pregnancy to develop a new human being. Some of these changes make it difficult to maintain a routine and sometimes cause injury during activity if they are not dealt with carefully.
- Weight gain
Weight gain is, of course, normal and necessary during pregnancy. A decent amount of weight to gain for a woman of average weight is 25 to 35 pounds. The ideal weight gain is adjusted slightly for overweight or underweight women. A weight gain of more than 40 pounds makes it difficult to stay active on a regular basis.
- Fluid retention or edema is also to be expected during pregnancy.
The body produces 50 percent more bodily fluid and blood to accommodate the growing baby. It is important to stay hydrated, follow dietary guidelines and healthy practices such as leg elevation to avoid cramping and exercise injury.
- Being off balance due to weight gain, especially in the midsection, must be considered when taking part in any exercise regimen or just walking. Falling is one of the most dangerous accidents during pregnancy.
- Shifts in hormones during pregnancy can cause nausea and dizziness. When experiencing these symptoms, it is best to avoid physical activity other than casual walking to prevent exercise injury.
What exercises to avoid during pregnancy:
Avoid exercise that could potentially cause a miscarriage or premature labor and, of course, anything associated with a high risk of falling or stumbling. Some of these activities include:
- Vigorous climbing or hiking
- Weight-bearing exercises involving the lower body such as squats
- Using heavyweights
- Certain yoga poses and stretching exercises
Recommended exercises during pregnancy:
Again, the most important thing to remember when exercising during pregnancy is to stay active daily.
Here are the best exercises during pregnancy are:
Walking
- Yoga or Pilates designed for pregnancy
- Swimming
- Biking
Many women who are avid runners continue to do so throughout their pregnancy, but this should be done with the permission and guidance of a doctor.
