When a woman goes through the process of pregnancy, they experience pure elation in the initial stages and during the aftermath of it. Wedged in between these two significant celebratory moments of joy is the arduous journey that sees their physical and mental attributes undergo a multitude of changes.
The clearest form of change during pregnancy is the increased physical size and weight. This transformation is due to the body adjusting itself to accommodate more room for the fetus. Additionally, the body also requires more nutrients to aid in the development of the unborn baby. All pregnant women are aware of this fact and often have to sacrifice their regular dietary plan and adapt to a healthier eating habit.
As the fetus develops at an increasing rate throughout the 9-month period, an unprecedented amount of pressure is exerted on the body. This causes pregnant women to become more susceptible to muscle spasms or cramps. They also become exhausted easily and are more vulnerable to injuries.
Exercising During Pregnancy
In order to curb the prevalence of these events, healthy pregnancy tips advocate the effectiveness of participating in exercises to train the muscles to withstand added burden. Other benefits of exercising during pregnancy includes:
- Improve mood
- Increase energy levels
- Effectively helps in maintaining a peaceful sleep cycle
- Prepares for the challenge of childbirth
- Ensures an easier weight loss journey post-pregnancy
Nonetheless, pregnant women should take note that exercising during pregnancy is not suitable for everyone. For those who are suffering from existing medical conditions, they are advised to consult with their doctors before undertaking any exercise routines. In general, pregnant women with the following conditions should avoid exercising throughout their pregnancy period:
- Health issues such as asthma, diabetes or other heart deficiencies
- Bleeding or spotting
- High risk of miscarriage
- Family history of early child birth
- Low placenta
- Weakened cervix
The most important consideration for pregnant women is to be extra vigilant during their exercising routines and not overexert themselves. The best form of exercises will help to keep the heart pumped up without increasing physical stress on the body. Listed below are 4 exercises that are suitable for mothers-to-be throughout their pregnancy week by week.
Walking is the simplest form of exercise for all pregnant women. More notably, it can be easily incorporated into any daily routine. This exercise can help to increase heart rate and does not increase the risk of injury, especially to the ankles and knees. Doctors highly recommend walking for a short duration of half an hour for at least 5 times a week. Pregnant women can consider taking short walks round the block or take a stroll in the park every evening.
There are three main benefits of practicing yoga during pregnancy. First, it helps to tone the muscles and reduce the possibilities of cramps and spasms. Next, it increases flexibility and mobility. Many pregnant women experience limited range of movements as their body adjust to the increase weight. Through the practice of yoga, they can regain their flexibility to a certain degree.
Lastly, yoga assists in improving the posture of pregnant women. With the added weight of the unborn child, many pregnant women would adopt a strain posture that can lead to backache and joint pains. Through yoga exercises, they are able to correct their posture and reduce the risk of further injuries.
Aquatic exercises are ideal for pregnant women due to the reduced gravitational force. It makes pregnant women feel lighter and enables their body to relax more. Engaging in aquatic exercises such as swimming is a good way to achieve a full body workout with the risk of injuries. Other than strengthening the arms and legs, it also helps to train the heart and lungs. Additionally, towards the end of their pregnancy term, it is common for the legs to swell up. Participating in aquatic exercises helps to reduce the swelling and ease the burden place on the legs.
Pelvic Floor Strengthening
It is undeniable that the pelvic comes under the most stress during pregnancy as it holds the weight of the fetus. It is common for pregnant women to experience a short and sharp pain when they make sudden movements. This is caused by the extension of round ligament in the pelvic area. A weakened pelvic can also lead to urine leakage and might cause unnecessary stress to pregnant women. To prevent the onset of these problems, pregnant women can practice exercises to strengthen the pelvic muscles.
The body undergoes a significant amount of changes throughout the pregnancy period. As the fetus grows exponentially throughout the 9-month period, increasing amounts of stress is placed on the muscles. If the body is unable to cope with this added pressure, it becomes easily susceptible to muscles aches and cramps. In order to combat this issues, pregnant women are advised to partake in exercises and strengthen their muscle strength. The 4 exercises listed above are safe for pregnant women in any trimester and effectively helps to build up their muscles to cope with the added burden.