Though pregnancy is considered to be one of the most beautiful periods of a woman’s life, it is also naturally assumed to be a period of confinement. However, the reality is actually quite different. According to most physicians, a sedentary lifestyle often creates a lot of problems at all times, that is, during pregnancy, during labor, and even post delivery of the baby. Thus, to prevent these complications, a woman should keep on doing exercises during pregnancy, albeit lighter in intensity.
ADVANTAGES OF EXERCISES
Some of the major advantages of doing regular exercises during pregnancy can be illustrated as follows:
• It helps in avoiding any weight gain of the expecting mother
• One more advantage of exercising regularly while expecting a baby is that it avoids serious illnesses such as gestational diabetes, and other pregnancy related problems.
• Exercising helps in keeping the morning sickness symptoms at bay such as vomiting, nausea, bloating, constipation and other related problems.
• Regular exercising maintains a proper posture of the body which helps in improving the overall muscle strength and endurance of the expecting mother.
• It also helps in easing the time of labor and makes the delivery time more bearable and easier.
PRECAUTIONS TO BE TAKEN
Although exercising is highly beneficial for pregnant women, there are a variety of changes taking place in the body of an expecting mother that need to be taken care of. Some of the things that actually necessitate these changes are as follows:
The heart beat of a pregnant woman increases by around 15 beats per minute.
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Her blood volume increases by almost 40%
The body of the pregnant woman is dealing with the baby fat too, so care has to be taken while doing the exercises.
TOP SIX SAFE EXERCISES
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Some of the safe exercises that can be undertaken by pregnant women without endangering the life of their unborn child can be listed as follows:
1. Walking: This exercise is one of the most convenient and safest exercises that can be done by all without any special equipment.
2. Swimming: This exercise provides an excellent way of straining the muscles while keeping your unborn baby safe.
3. Aerobics: Depending upon the condition of the expecting mother, these aerobic exercises can be tried in varying intensity. However, remember not to do any jumping or anything else that makes you dizzy and feel any kind of pains.
4. Water Aerobics: these exercises are very highly advised to every pregnant lady in a moderate intensity.
5. Elliptical Machine: This exercise is highly beneficial for an expecting mother as there is hardly any impact on the unborn child since all the motions involved are body-friendly and smooth.
6. Stationary bike: This is one of the good non- weight bearing exercises in the market that is quite safe and easy on your body.
Although exercising during pregnancy is highly beneficial for the health of both the mother and the child she is carrying, she should immediately stop in case she experiences any kind of negative signals from her body. These include vaginal bleeding, muscle weakness, dizziness, chest pain, shortness of breath, swelling of calf, headache uterine contraction, or any other untoward symptoms. Also, avoid exercises that can cause any kind of potential harm on the unborn baby such as skiing, horseback riding, rock climbing, and others. Before deciding on any kind of exercise schedule, the expecting mother should consult a physician on their pros and cons. Listen to your baby while exercising, and if it starts giving any signs for you to slow down, then better slow down.
Summary
Regular exercise during pregnancy helps in keeping both the expecting mother and the unborn child hale and hearty while keeping the different morning sickness symptoms at bay.
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