Pregnancy and fitness can be viewed as forms of art. Indeed, they both are manifestations of the beauty of life! fitness by definition is the ability to execute daily activities optimally. The standard rule for fitness during pregnancy in most guidelines is to engage in moderate-intensity exercise for at least 150 minutes per week. But there’s more! in this article, we will share some simple and safe fitness tips for mothers-to-be.
Is physical activity important during pregnancy?
There’s plenty of scientific evidence to support the positive effects of physical activity during pregnancy on the health of the mother and the baby. Health benefits of physical activity during pregnancy include:
- Helping the body prepare for pregnancy; physical activity during pregnancy reduces the risk of certain complications, such as gestational diabetes, preeclampsia, and urinary incontinence.
- Exercise supports the growing fetus. Studies have shown that women who were physically active throughout their pregnancy delivered babies with healthier body weights.
- Exercise boosts mood during pregnancy and helps combat Postpartum Depression.
Implementing an effective and easy-to-maintain exercise routine during pregnancy might be challenging, to help with that, here are five simple tips for a healthier and more-active pregnancy:
- Start a stretching routine: Stretching has proven to be an effective way to relax and ease minor aches and pain, it also increases the range of motion of the joints making pregnancy smoother. It should be noted, however, that stretching too hard while pregnant can be risky; remember that stretching feels comfortable, and any painful stretches should be avoided.
- Stay hydrated: Be sure to restore fluids you lose during exercise. Dehydration during pregnancy affects amniotic fluid, increasing the risk of oligohydramnios (amniotic fluid deficiency). Pregnant women should drink at least 64 ounces (8 to 12 cups) of water daily.
- Be intentional about walking: one of the easiest and safest ways to get your heart pumping during pregnancy is to walk. This type of exercise can be done anywhere and at any time. You can walk to the grocery, or take walks as an opportunity to socialize with friends and family.
- Do pelvic tilt exercises: These exercises strengthen the muscles of the abdomen, pelvis, and lower back, they also increase the mobility of the hip resulting in a more comfortable pregnancy and labor.
- Try arm toning: These exercises are strategic as they help prepare the mother to hold or cradle her young one for extended periods after giving birth. Types of arm toning exercises that are safe in pregnancy include:
- Shoulder Raises
- Triceps Overhead Extension
- Biceps Curls
A final word
Pregnancy is a marathon, not a sprint, that is why we encourage mothers to journal their physical activity, so they can track their progress throughout the months. Also, keep in mind that exercise during pregnancy can be harmful in some cases, always check with your doctor and discuss safe exercising before implementing any new physical routine. Finally, avoid risky activities that may involve trauma or falling.
Did you know?
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