GET FIT WHILE PREGNANT
You may stay healthy and feel your best during your pregnancy by continuing your regular workout program. Regular exercise throughout pregnancy helps reduce everyday aches and pains like backaches and exhaustion and improves your posture. In addition, there is proof that exercise can reduce stress, prevent gestational diabetes (a kind of diabetes that develops during pregnancy), and help you have more energy during labour and delivery.
If you were physically active before becoming pregnant, you ought to be able to keep it up in moderation. Don’t try to exercise at your previous level; instead, follow your current degree of comfort. High-impact aerobics is discouraged in favour of low impact.
An obstetrician should monitor the competitive athlete closely while she is pregnant.
If you’ve never exercised consistently before, you can start a program during pregnancy without risk after speaking with your doctor, but avoid trying a new, demanding activity. It is deemed safe to start walking when expecting.
Unless you have a medical condition or a pregnancy issue, it is advised that you engage in at least 30 minutes of moderate activity every day, if not every day of the week.
WHO CAN’T EXERCISE WHILE PREGNANT?
Exercise might not be good if you suffer from a medical condition like diabetes, heart disease, or asthma. Exercise could be detrimental if you have a condition connected to pregnancy, such as:
· Spotting or bleeding
· Small placenta
· Continual or imminent miscarriage
· Premature births in the past or a history of early labour
· Thin cervix
Before commencing an exercise program, see your doctor. They can also provide personalized workout recommendations based on your medical history.
WHAT EXERCISES CAN BE DONE SAFELY WHILE PREGNANT?
As long as you exercise carefully and don’t overdo it, most workouts are safe to undertake while pregnant.
Swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics are the safest and most beneficial exercises (taught by a certified aerobics instructor). Your entire body will benefit from these activities, which have a low risk of harm and can be done up until delivery.
Tennis and racquetball are risk-free hobbies, however, quick movements may be hampered by changes in balance during pregnancy. Running is one of the other activities that can be done in moderation, especially if you already exercise before becoming pregnant. Particularly later in pregnancy, you might want to select exercises or hobbies that don’t involve a lot of balance or coordination.
WHAT EXERCISES DURING PREGNANCY SHOULD BE AVOIDED?
There are some exercises and activities that should not be done while pregnant, consisting of:
· Breathing in a while doing anything.
· Activities that could result in a fall (such as skiing and horseback riding).
· Sports involving physical contacts, such as football, basketball, volleyball, and softball.
· Any exercise might result in even minor abdominal stress, like jarring actions or quick direction changes.
· Activities that involve a lot of running, hopping, skipping, or leaping.
· Complete sit-ups, double leg raises, straight-leg toe touches, and deep knee bends.
· Stretching while bouncing.
· Twisting of the waist when standing.
· Spikes of intense exercise followed by extended intervals of inactivity.
· Exercise in warm, muggy conditions.
WHAT SHOULD BE INCLUDED IN A PREGNANCY EXERCISE PROGRAM?
A pregnant exercise routine should condition and develop your muscles for overall fitness.
Always start by stretching and warming up for five minutes. Spend at least 15 minutes engaging in cardiovascular exercise. When you are most active, take your heart rate. 5 to 10 minutes of progressively slower exercise that culminates with moderate stretching should come after aerobic activity.
Pregnant women should follow these fundamental workout recommendations:
· Wear comfortable, loose-fitting clothing and a supportive bra.
· Select footwear that is made for the type of exercise you perform. Your best defence against injuries is wearing the right footwear.
· To avoid injury, exercise on a flat, level surface.
· Consume 300 more calories per day than before you became pregnant to support your pregnancy’s energy needs and your exercise regimen.
· Eat your last meal at least one hour before working out.
· Before, during, and after your workout, drink water.
· To avoid vertigo after performing floor exercises, stand up gently and slowly.
· Never overwork yourself during a workout session. If you find it difficult to speak regularly while exercising, you may be overdoing it and should reduce your intensity.
STRENGTHENING ACTIVITIES FOR GRANDMOTHERS
Stretching activities assist in loosening and warming up the muscles, which can be particularly beneficial when pregnant. Here are some quick stretches you may perform before or following the exercise:
· Neck flexion. Relax your shoulders and neck. Put your head down in front. Rotate your head slowly over your left shoulder, over your right shoulder, and back to the center. Make four gentle revolutions, four each way.
· Shoulders turning. Bring your shoulders forward, then turn them to face your ears before bringing them back down. Rotate four times, twice in each direction.
· Swim. Your arms should be by your sides. As though swimming the crawl stroke, raise your right arm, extend your body forward, and rotate to the side. With your left arm, continue. Ten times through the sequence.
· Thigh movement Stand with your toes pointing in the same direction, one foot about two feet in front of the other. Lean forward and rely on your forward thigh to support your weight. Swap sides and do it again. Four each on either side.
· Leg tremble. Extend your legs and feet as you sit. Shake the legs slightly as you raise and lower them.
· Ankle swivel. Your toes should be relaxed when you sit with your legs extended. Make broad circular motions with your feet. Utilize the entire foot and ankle. Rotate four times in each direction, right and left.
KEGEL EXERCISES WHILE EXPECTANT
The muscles that support the bladder, uterus, and bowels can be strengthened using Kegel exercises. By building these muscles during pregnancy, you can learn to relax and control the muscles before labor and delivery. To strengthen the pelvic floor muscles, aid in their recovery from childbirth, improve urine control, and promote the repair of perineal tissues, Kegel exercises are also highly advised during the postpartum period.
When performing Kegels, visualize trying to halt the flow of pee or avoiding passing gas. Doing this enables you to engage in Kegel exercises and constrict the pelvic floor muscles. Avoid using your abdominal, buttock, or leg muscles.
No one should even know that you are performing Kegel exercises. They can be performed anywhere!
Do five sets of Kegel exercises each day if possible. Each time you tighten the pelvic floor muscles, hold for a slow count of five before letting them go. One set of Kegels consists of 10 repetitions of this.
TAILOR PREGNANCY EXERCISES
Low back discomfort can be relieved by performing activities that strengthen the muscles in the pelvis, hip, and thigh.
Sit tailor. Kneel down on the floor with your ankles crossed. Keep your back straight but relaxed while leaning slightly forward. Throughout the day, use this position whenever it is possible.
Custom press. Kneel down on the floor with your feet together and your bottoms touching. Grab your ankles and gently nudge your feet in the direction of your body. Kneel and place your hands there. Inhale. Put your hands up against your
knees and bring your knees down to your hands (counter-pressure). Hold for five counts.
WHAT CHANGES DURING PREGNANCY COULD AFFECT EXERCISE?
Your body is put under additional stress during pregnancy due to physical changes. Remember to listen to your body and modify your activities or workout program as needed while keeping in mind the adjustments indicated below.
· More oxygen and energy are needed for your growing baby and other physiological changes.
· The ligaments that support your joints stretch due to hormones released during pregnancy, increasing your risk of injury.
· Your center of gravity is altered by the additional weight and the uneven distribution of your weight. Additionally, carrying more weight strains your lower back and pelvic muscles and joints, making it simpler to lose equilibrium.
· Pregnant Women Be Warned
· Stop exercising and speak with your healthcare professional if you get chest pain.
· Have ongoing contractions, pain in the pelvis, or both.
· Feel headachy.
· Take note of any reduction or absence of fetal movement.
· Feel lightheaded, nauseous, faint, or dizzy.
· Feel numb or cold.
· Hemorrhage during the period.
· Have a trickle of fluid that seeps continuously or a sudden flood of fluid from the vagina.
· Observe a quick or erratic heartbeat.
· Have calf pain or abrupt swelling in your hands, face, or ankles.
· Have trouble breathing.
· Have trouble walking.
· Have weakened muscles.
HOW SOON AFTER DELIVERY CAN I EXERCISE?
It is best to find out from your doctor when you may start exercising again after giving birth.
Even though you might be anxious to start working out immediately, gradually get back into your pre-pregnancy workout routines. Follow the advice for exercise given to you by your doctor.
Most women can engage in low-impact activities without risk one to two weeks after giving birth vaginally (or 3 to 4 weeks after cesarean birth). Try sticking to half your usual pelvic floor exercises and avoid going overboard.
