Prenatal exercise is not a common concept to most pregnant women. There is a misconception that when a woman is pregnant, she should refrain from all types of exercises. However, this should be corrected. Being pregnant does not have to be all about laziness and weight gain. In fact, this is the time that you have to be at your perfect fitness. Pregnancy presents various physiological and hormonal changes. Most of them cause discomfort to the woman. So, if you want to combat the emotional depression and the heavy feeling of weight gain, prenatal exercise will help you manage everything.
Begin an Exercise Program
Prenatal exercise is available to all pregnant women. But before you begin any program, it is important to consult your doctor to make sure that you do things correctly. Because of the changes in your body, you need to understand the ways on how you can modify the moves and maximize their benefit without compromising the safety of your baby. The main goal of all prenatal exercise programs is to keep you physically fit and to prepare you in giving birth. To accomplish this, you have to adapt a safe, scientifically proven and sustainable program.
Benefits of Prenatal exercise
Prenatal exercise offers many benefits to pregnant women. It can improve your posture and appearance especially when your tummy is getting bigger. Because of your increasing weight, you are very prone to low back pain, poor circulation, edema and easy fatigability. Many reports also show a decreased in the confidence level of women. The hormone levels often cause emotional depression. If you want to fight off all these problems, you simply have to engage in prenatal exercise. Regular work out provides relief from low back pain, improves your blood circulation, reduces your fatigue, increases your energy level and boost your happy hormones. After your low to moderate intensity training, you feel better about yourself. Exercise is the best way to relax your mind and get a positive self-image.
Types of Prenatal exercise
There are different types of prenatal exercises available nowadays. Most of the programs are directed in strengthening your muscles to prepare you for the strenuous labor contractions and delivery. They prepare your body and your mind for the tough work ahead of you. Modern and traditional health practitioners recommend the work out to reduce the anxiety on your big day.
Yoga
Yoga is a very popular prenatal exercise. It is the ideal way to be in shape without putting too much pressure on your body. Prenatal yoga teaches you the proper ways of breathing and relaxation. It gives you the advantage of getting in control of your situation. When you know how to breathe correctly, you can better manage the pain during labor and childbirth. When you breathe, you have to take the air slowly. Feel how it fills your lungs. Exhale the air until your stomach compresses. Relax your whole mind and body as you do the prenatal yoga. You may find it simple at first but the whole session can do wonders.
Pilates
Pilates is another form of prenatal exercise to ensure your health and that of your baby. Pilates builds your core strength. It ensures that your abdominal, pelvic floor and back muscles are prepared to handle the strenuous work in the coming months. For beginners, it is important to follow the correct routine. You can either attend classes or buy prenatal pilates DVD and learn the fundamental moves. Pilates is not only important during pregnancy but also after giving birth. The training helps you get back in shape in no time.
Ab exercises
Ab exercises should always be a part of your regular prenatal exercise. You have to do them at least three times a week to make your abs stronger throughout the pregnancy. But as mentioned earlier, you have to get your doctor’s consent before you begin any of them. Examples of ab exercises include the scissor kicks, bridge and seated knee lift. All these training help support your baby’s increasing weight and reduce your discomfort. When you perform the prenatal exercise, always focus on your breathing and maintain a good posture.
Cardiovascular Exercises
Aside from the core strengthening exercises, you also have to do cardiovascular exercises. You do not have to do strenuous training to improve your heart’s function. You can walk for a few minutes going to the park or strolling in the mall. Walking does not require any special equipment. You can do it anytime and anywhere you want. If you are a good swimmer, swimming is another helpful and safe way to train your large muscles. You may also go dancing at home if the idea suits you. You can play your favorite music and dance your stress and anxiety away. Engaging in cardiovascular exercises 15 to 30 minutes per day can do wonders in your pregnancy.
Safety Precautions
Your safety should be your utmost priority during pregnancy. Do not start any program on your own especially if you have other underlying health problems like diabetes, heart ailments, high blood pressure and history of premature labor. You need to consult your doctor to ensure that all your steps are safe. Once you get the clearance from your obstetrician, wear safe clothing and foot wear. Loose fitting clothes, supportive bra and non-slippery shoes keep you comfortable while moving around. Avoid rigorous bouncing, back arching and exercises that compress your abdominals. Monitor your breathing. If you feel any pain or discomfort during your prenatal exercise, stop what you are doing. Do not push yourself to the limit. After your exercise, replenish your fluid loss by drinking more water. You may also rehydrate your body through fresh fruit juices.
Pregnancy is a challenging yet rewarding experience. You can handle all challenges as long as you prepare yourself for it. Take the prenatal exercise and take a healthy diet. When you take the two together, you can have the safest and healthiest pregnancy. So, take care of your body and the little angel growing in your tummy. Soon, the miracle of life will say help to you.