Congratulations! I am sure you’re quite excited to be experiencing the miracle of life. Out of multiple queries that all pregnant women come across, one of the most crucial is the instance of working out, i.e. exercise. But don’t worry, we’ve got you covered.
Pregnancy is a beautiful journey where a woman experiences body transformations she thought were never possible. Mind you, it is not an easy feat. Furthermore, it is common for pregnant women to not feel good about their physical appearance and health. In order to make this journey a much healthier one for you and your baby, and also just like any other gynecologist in Lahore might tell you, a good exercise plan is your way to go.
Let me walk you through some benefits of exercising and how you can safely embrace it for a good motherhood journey:
Benefits of Prenatal Exercise in Pregnancy
Although it may seem like the most difficult task in the world, exercise during the time you carry your child within your womb is one of the most crucial ways to keep your and your baby’s body fit and healthy.
As you must be well aware of the constant fluctuations in hormones, mood swings, and emotional and physical changes during pregnancy, you should also understand that exercising in moderate proportions may help to relieve the major effects of those rising and falling hormones continuously.
While caring for that little passenger inside, you may come across mind-numbing fatigue and nausea day in and day out. But you may feel so much more if you continue being a couch potato and do not do anything about it. Exercising during this time may help you in a number of ways, some of which are listed as:
- Improve your sleep pattern
- Reduces anxiety and stress, hence alleviating your mood
- Reduce body aches, especially the never-ending back pain
- Control excessive weight gain, thus helping you feel good about your looks
- Reduces bloating and swelling massively
- Avoid leg cramping and varicose veins
Exercise is fairly safe in pregnancy as long as you don’t push it too far or do something you are not supposed to do. Navigating through the internet during this time is stressful as well as not humanly possible, considering the vast amount of data. So let me narrow it down for you into some simple Do’s and Don’ts to make it easier for you!
Do’s of Exercise
- It is crucial that you consult your doctor before starting off with any form of exercise plan. Getting the go-ahead will give you peace of mind and will be beneficial in the long run.
- Your exercise routine must not exceed, in any way, the one you were doing pre-pregnancy. This may avoid any unnecessary strain on your body and your baby.
- Building your strength is important, but what is also important is to do this gradually
- Remember, your body is fragile. You have a life inside of you that’s taking shape and form and changing all the time. You need to take it easy and allow yourself to be completely hydrated at all times.
Drink small sips of water, but continue taking it with no prolonged gaps in between.
- Avoid overheating your body. Take it slow and keep it cool.
- Wear loose, comfortable clothing for the sessions, and keep your sessions to a maximum of 20-30 minutes at a time.
- To avoid joint- instability, do not over-stretch.
- Some exercises, such as walking, stationary cycling, modified yoga, and stretching are considered safe and simple.
- You may feel dizzy sometimes so make sure that you are not too volatile and rapid in your movements.
- Listening to your body speaking is the most important thing. If you feel like taking a break and resting, listen to yourself. Do not strain yourself.
- Focus on abdominal breathing exercises.
- Keep your body energized by taking small, frequent meals and avoiding any sudden fall in sugar levels.
- If you feel any pain, or if bleeding occurs, immediately consult your doctor and seek advice.
Don’ts of Exercise
- Don’t exercise in places where you may suffocate or face any breathing problems, such as hot and humid environments. It is vital not to overheat your body
- Avoid strenuous workouts which may put unwanted pressure on your heart and muscles
- Do not jerk and bounce your body beyond the limits
- Do not push yourself to achieve any personal bests and goals. This is not the time to stress your body
- Don’t lift any heavy weights
- Exercises with a high risk of falling must be avoided at all costs.
- Avoid crunches and yoga poses that cause your body to twist.
- Stop immediately if you feel any chest pain, shortness of breath, fainting spells, bleeding, unwanted pain, etc and call your doctor.
Honor your body girl! Do what feels good and easy. This is the time when you get to cherish every pregnancy moment and feel good about it. Exercising may help you tone those muscles as well as help you to deal with the constant changes. Further you may feel a positive approach towards your body looks and mental health, which is just icing on the cake!
Note: Information provided is not a substitute for physician, hospital or any form of medical care. Consult your medical care providers for medical advice, treatments, and follow-up.