It’s not a simple matter to stay fit while caring for a little bundle that needs nutrition. If this is you, you’re a mom who needs to know about safe pregnancy workouts.
We introduce you to a few pregnancy workouts, which only keep excess weight off when accompanied by proper nutrition.
The benefits of pregnancy workouts
Few moms of yesteryear exercised while they were pregnant because they feared to injure their babies. Research has proven that this isn’t the case.
Working out is beneficial for both a mother and her baby. Here is why:
1. Boosts Energy
First of all, carrying a small wonder around for nine months is fulfilling, but exhausting. Pregnancy takes a toll on your strength, but exercising makes it easier to complete your tasks. It strengthens your heart and predisposes you to combat stress.
You’ll have what it takes to sit through long office meetings and still go grocery shopping. According to this study, a single bout of exercise boosted the energy of pregnant women.
2. Improves Sleep
You may find it difficult to find a suitable sleeping position as your pregnancy progresses. Working out allows you to have a restful sleep. More research on the effect of physical activity on pregnant women are needed, but experts agree that working out is beneficial.
3. Lowers the Risk of Pregnancy-related Complications
Exercising while you are pregnant reduces the risk of complications, such as preeclampsia or gestational diabetes (GDM). Those who develop GDM may experience Type 2 Diabetes in their later years.
Regular workouts make a difference in the lives of mothers who have GDM. It reduces the likelihood of having an overweight newborn. It also reduces the risk of Cesarian delivery.
4. Reduces Discomfort During Pregnancy
Because physical activity strengthens the muscles, you’ll be able to cope better with labor pains. Yoga stretches relieve back pain, while walking improves blood circulation. Swimming strengthens the abdominal muscles.
5. Prepare for Childbirth
Also, it makes sense that giving birth is easy if you’re fit. The increased strength will help you deal with labor pains. It also shortens the time spent in labor. Remember that childbirth requires stamina and endurance.
6. Improves Mood
Furthermore, you’re susceptible to mood swings when you’re pregnant. This study found that it boosts serotonin, the happy chemical, and removes depression.
Working out is even more effective if friends join you. You’re more likely to keep up with your workouts, and eases stress as well.
7. Improves your Image
Looking at the numbers on your weighing scale go up is disturbing when you’re pregnant. Being active increases your self-confidence. You’re more likely to gain healthy weight, and be able to lose it post-birth.
You’ll also be able to regain your figure quickly. Your body will have an easier time returning to its lean state post birth. You won’t put on so much excess weight during pregnancy.
Here Are Our Six Safe Pregnancy Workouts for You to Know
Constipation, bloat, nausea, and backache are common during pregnancy. You will need something to get rid of these nuisances, and there it is – exercise.
However, you will need to do it safely. Here are a few workouts that are simple and accessible.
1. Swimming
One of the safest and best forms of physical activity is swimming. It makes you feel good because you weigh 10% less water than you do on land. Researches highly recommend water-based activities. Try water aerobics if laps are too tiring.
2. Low Weight Lifting
Weight-lifting is safe because it is Low Impact. It also increases your strength and muscle tone. You will increase your muscle endurance – this means that you will contract your muscles quickly.
Use exercise machines. These will allow you to improve your balance and regulate your range of motion.
3. Walking
Pregnancy workouts like this time-tested exercise are always beneficial. It’s one of the best ways to work out if you’re too busy to go to the gym.
Do brisk walks or if you’re delivering soon, go for slow ones. You can change their intensity as you go. Walking, and other forms of prenatal exercise benefit your offspring.
4. Yoga and Pilates
Another beneficial antenatal exercise is yoga. It improves your flexibility, focus, and will enable you to breathe better as your muscles contract. An experienced instructor will take you through poses that are safe for you and your baby.
Pilates improve the strength of your core, which makes them safe to do while waiting to deliver.
5. Running
It may surprise you to know that running is safe for pregnant moms. That said, you must follow some rules.
Run on level terrain to keep your balance and listen to your body. Your hormones may loosen your ligaments during birth and make you injury-prone.
6. Stationary Cycling
You may find swimming, running or even walking difficult as your pregnancy progresses. Try a fixed cycle. These pregnancy workouts can remove joint pressure and blood circulation. You can adjust the speed of your bike to make it safe for you.
Physical Activities to Avoid While Pregnant
The concern that working out may injure the baby isn’t completely invalid. There are exercises that you must avoid to keep yourself and your child safe.
1. Heavyweight Training
Hauling cumbersome weights may strain your back and pelvic muscles. These lead to leaking and prolapse, according to research. Hold heavy objects close to you and take great care to avoid twisting your back.
2. Don’t Lie on Your Stomach.
The reason for this is apparent. It is an uncomfortable posture which puts your child at risk. Even a small injury has consequences, so make sure that you exercise comfortably.
3. Saunas
Saunas and hot tubs are relaxing but dangerous for an unborn baby. Unclean water may make them prone to infections and congenital disabilities. Keep water temperature close to the temperature of your body.
4. Amusement Rides
Of course, hanging upside down with your child on a roller coaster is a no-no. Avoid any ride that spins you in a circular motion or hauls you up vertically. The forceful take off will harm your baby.
5. High Impact Aerobics
These increase the likelihood of falling and joint injury. Avoid these, particularly during your second and third trimesters. Your ligaments are likely to loosen and dislocate.
6. Rigorous Work
Don’t do work that involves extreme levels of stress. When you exercise, ensure that your heart rate is below 140 beats per minute. Rest when your body feels exhausted.
7. Downhill Skiing
If you’re an adrenaline enthusiast, you may have to give skiing up while you’re pregnant. It causes you to lose balance. You may also injure yourself and your child.
8. Scuba Diving
Scuba diving may cause air bubbles to form in your bloodstream, putting your child at risk. You may also develop injuries. Studies show that decompression scuba diving may affect you and your child.
9. Horseback Riding
Another highly dangerous activity to do while you’re pregnant is horseback riding. You risk falling, and it’s not easy to predict a horse’s reactions.
In all, pregnancy workouts will keep a mom and her growing baby healthy. Keep these suggestions in mind.
