We know of the numerous health benefits that exercise gives our mental and physical well-being. But, is it beneficial for pregnant women to exercise? Let’s have a chat on Pregnancy and Workouts, the A-Z of it.
Working out can have benefits like:
Reduced backaches, constipation, bloating and swelling
Mood and energy level boosting
Better sleep
Keeping excess weight gain at bay, and
Improving muscle tone, strength and endurance
Although exercise during pregnancy is beneficial for both mother and baby, always get an OK from your concerned doctor before starting or continuing your exercise regime. The reason being, every pregnancy is different, and there may be health risks that make the mother and baby vulnerable to complications.
Walking, swimming and water workouts, riding a stationary bike, low-impact aerobics classes and strength training, are some of the exercises that are safe to carry out during pregnancy. In this time and age, there are specialised routines designed for pregnant women, so do what best suits you.
A total of 30 minutes on most days is a healthy routine to derive its advantages. If you were into fitness before pregnancy, there is a good chance that the transition will be easy. But, if you are new into fitness, it is advised to build up the pace slowly and work youir way up. When you’re doing physical activity, remember to warm up, stretch and cool down and drink lots of water.
Also, monitor your body closely; stop your activity and call your provider if you have any of these signs or symptoms:
Bleeding from the vagina or fluid leaking from the vagina
Chest pain, fast heartbeat or trouble breathing
Feeling dizzy or faint
Headache
Muscle weakness, difficulty walking or pain or swelling in your lower legs
Regular, painful contractions
While you start working out, getting into a healthy exercise routine, it’s hard to maintain consistency and stay motivated. In that case, first, start small. You needn’t buy a membership to fancy gyms or invest in workout clothes. A walk in the neighbourhood or to the kiranawala is good enough. It will instil motivation as you set and achieve short goals.
Secondly, find a partner. Who better than a buddy who pushes you to stay motivated? In this case, you can involve your entire family! Getting healthy together, because the little one, once born, is bound to keep everyone on their toes.
The last option- you can join a class. There are prenatal yoga classes and exercises scheduled by fitness centres that will help you keep up with your routine. The community of women will give you a push. Physical activity is bound to help you cope with the physical and mental changes your body is going through. It can also help build stamina for what’s to come ahead.
While women immerse themselves into looking after the well-being of their child, they often forget to take care of themselves, thinking it is ‘vanity’. Exercising can be a boost in confidence laced with uncountable benefits that will make moms feel empowered. Along with that, it will give mothers a chance to tune in with themselves.
So, if you’re a family member reading this blog; do encourage the mother to indulge in physical activity, approved by a doctor, that will lead to a healthy mom and child inside and out.
