Hey, mamas-to-be. Growing a tiny human is pretty amazing, but let's be honest; it can also wreak havoc on your energy levels and health. Exercise might seem like the last thing you want to do, but hear me out before you decide anything. The right exercise during pregnancy has tons of benefits for you and your little one.
Think glowing skin, better sleep, and even easier labor. Plus, exercise is a great mood booster, perfect for those pregnancy days that feel like a roller coaster.
Why exercise during pregnancy?
First things first, let's talk about why staying active during pregnancy is so important. Here are a few reasons why -
· Boosts mood - Pregnancy hormones can sometimes lead to mood swings and anxiety. Exercise releases endorphins, those feel-good hormones that can help lift your spirits and reduce stress.
· Improves sleep - As your belly grows, finding a comfortable sleeping position can become a challenge. Regular exercise during pregnancy is a proven way to soothe pregnancy aches, combat fatigue and reduce stress. Hence you feel more rested and can sleep better.
· Increases energy levels - It may sound counterintuitive, but expending energy through exercise during pregnancy can leave you feeling more energized throughout the day. With the right exercises, your blood flow improves, muscles are strengthened, sleep improves, and stress is reduced; all of it combined puts you on higher energy waves.
· Prepares your body for labor - Labor and delivery require strength and stamina. Certain exercises, like pelvic floor exercises and prenatal yoga, can help prepare your body for the big day.
Choosing the right exercises
But hold on, before you dust off your old gym bag, let's chat about safety first. Always listen to your body, mama! If you're new to exercise, start slow and gentle.
Another question for the uninitiated is which month to start exercising. The simple answer is earlier, the better. And if you still haven’t started, it’s never too late. Walking, swimming, and prenatal yoga are fantastic options to begin with at any time. There is no need to overexert yourself—a safe and healthy pregnancy is our priority.
· Walking - It's simple, accessible, and low-impact. A brisk walk around the neighborhood or on a treadmill can get your heart pumping without putting too much strain on your joints.
· Swimming - Feeling weightless in the water can be incredibly soothing, especially as your bump grows bigger. Swimming is gentle on your body while providing a full-body workout.
· Prenatal yoga - Yoga not only strengthens your muscles but also focuses on breathing and relaxation techniques, which can be invaluable during labour and delivery.
· Strength training - Light strength training using bodyweight or resistance bands can help maintain muscle tone and prepare your body for the physical demands of motherhood.
· Pelvic floor exercises - Strengthening your pelvic floor muscles can help prevent urinary incontinence and prepare you for childbirth. Kegels are a simple yet effective to exercise during pregnancy.
While all of this sounds convincing enough to make you hit the floor, always consult the doctor and pregnancy-fitness expert before starting. Every pregnancy is different, and every physique carrying a baby is unique. Understanding potential challenges and inherent risks will make your approach thoughtful.
Let’s get it a trimester at a time
· First trimester - Focus on low-impact exercises you can continue throughout pregnancy. Walking, swimming, and water aerobics are excellent choices. Yoga and Pilates can help with flexibility and core strength. If you were already active, you might be able to keep up with moderate-intensity cardio, like jogging, with your doctor's advice.
· Second trimester - You likely have more energy now. Keep up with your first-trimester exercises, and consider adding light strength training using weights or resistance bands. Prenatal yoga and Pilates are great options for maintaining flexibility and core strength as your belly grows.
· Third trimester - Modify exercises as needed to accommodate your changing body. Walking, swimming, and light prenatal yoga remain good choices. Opt for lighter weights for strength training and focus on exercises that don't require lying on your back. Listen to your body and take breaks when needed.
Listening to your body
While staying active by exercise during pregnancy is essential, it's equally important to listen to your body and adjust your workout routine accordingly. Here are a few tips to keep in mind -
· Stay hydrated - Drink plenty of water before, during, and after your workouts to stay hydrated.
· Take breaks - If you feel fatigued or experiencing discomfort, don't hesitate to take a break or modify your exercises.
· Avoid overheating - Pregnancy can make you more sensitive to heat. Exercise in a well-ventilated area, wear breathable clothing, and avoid exercising outdoors during the hottest parts of the day.
· Consult your doctor - Before starting any new exercise regimen, it's essential to consult with your healthcare provider, especially if you have any pre-existing medical conditions or pregnancy complications.
Give yourself a pat on the back
As you embark on this beautiful journey of motherhood, know that you're already doing an incredible job of nurturing your little one. There are no 'best exercises' when it comes to pregnancy workouts. Whether you're practicing prenatal yoga or going for a stroll, it all counts. So put on some comfy clothes, crank up your favorite tunes, and get moving! Your body will thank you for it.
You are sure to double your comfort and mental peace by choosing the right health insurance plan, which can be your companion in the pregnancy journey. Buy insurance that covers not only the delivery expenses but also your routine checkups and OPD appointments. HEALTH POWHER by Generali Central is a women-centric insurance plan that can help mothers and mother-to-be to find the best financial support when needed.
