Doctors recommend regular exercise during pregnancy for an overall health of the mother and the baby.
The need and importance of exercises during pregnancy
Maintaining a regular exercise regime throughout your pregnancy can help you stay healthy and feel confident. It also improves posture and decreases common physical discomforts. Pregnancy exercise also helps prevent gestational diabetes, improves blood circulation, relieves stress, and builds stamina, which is much needed for labor and delivery. Exercise also helps in a smoother weight loss transition post pregnancy. It is also known to boost the mood and help expecting mothers sleep better.
It is recommended that pregnant woman must exercise for at least 30 minutes every day. A perfect workout is the one that gets your heartbeat going, makes you supple, manages the weight gain as well as prepares your muscles without putting any additional stress on you or the baby.
Even if you have never exercised regularly before, you can safely begin the exercise program during pregnancy after consulting with your gynaecologist. But do not try a new, strenuous activity.
Pregnancy exercises can be broadly classified into two categories:
- Cardiovascular development exercise
- Exercises to increase strength and flexibility
Cardiovascular development exercises
Walking is an ideal exercise for pregnant women. It not only keeps you energized but also provides the necessary fitness without causing too much pressure on the knees or ankles.
Swimming is one of the best pregnancy exercises as it works out both major muscle groups – arms and legs. It also provides the much-needed relief by making expectant mothers feel light and weight-less for some time.
Dancing is a fantastic and fun exercise during pregnancy! Not only do you get the thrill of moving your body to music you love, but it will keep you flexible while toning your muscles.
Exercises to increase strength and flexibility
Yoga helps in maintaining muscle tone as well as increases flexibility. It relieves the tension of lower and upper back, neck and shoulders. Yoga also fine tunes our emotional balance.
Stretching during pregnancy keeps you relaxed and improves flexibility. If rightly combined with deep breathing, also brings more oxygen to your baby to help him grow.
Squatting is a perfect exercise to open your pelvic outlet and allow more room for your baby to descend. Practicing squats now will make it easier to squat during labor.
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