By Ms. Shalini Bhargava
Director at JG’S Fitness Centre
One of the best ways to uphold a healthy lifestyle and to be your best while you are expecting is to maintain a regular exercise routine throughout the precious nine months. Along with following a healthy and well-balanced diet, regular workout during the prenatal period can recover your body posture and decrease some common discomforts associated with pregnancy such as backaches and exhaustion. Additionally, appropriate exercises also help in preventing gestational diabetes, condenses stress and build more endurance that is needed for labor and delivery.
If you have always been physically active prior to your pregnancy, you should definitely be able to carry on with your fitness activity but in control. Stay away from trying to work out at your former level; instead, you must engage only in those activities that are most comfortable for you during this time. Low impact aerobics are encouraged versus high impact and high-intensity exercises. If you have never trained regularly prior to getting pregnant, you can carefully start with a safe exercise program during pregnancy after consulting with your medical expert, but do not try a novel, strenuous activity. Walking and about thirty minutes of slow and moderate workout is considered to be absolutely safe to perform when you are expecting. It is recommended to not exercise only in case you have a medical health problem like heart ailment, diabetes or asthma.
Workouts that Are Safe to perform During Pregnancy
Most training and movements are extremely safe to execute during pregnancy, as long as you exercise with carefulness and do not overdo it. The safest and most dynamic activities are brisk walking, swimming, indoor stationary cycling, step or elliptical machines, Pilates and low-impact aerobics. These activities when done in moderation are known to carry very little danger of injury, will benefit your entire body, and can be continued until birth. Sports like racquetball and tennis are usually safe activities, but variations in body stability during pregnancy may impact rapid movements. For total fitness, an exceptional pregnancy exercise program must reinforce and condition your muscles. Always remember to start by warming up and stretching for about five minutes. It is also advisable to include at least fifteen minutes of cardiovascular activity and at times of peak activity, you must measure your heart rate. Follow aerobic activity with 5 to 10 minutes of slow forms of exercise that end with mild stretching. These gentle movements will greatly help with posture snags which will also be of great advantage to you after your baby is born. Performing mild standing pelvic tilts, seated belly breathing, or tightening of abs, holding and then releasing, are exceptional ways to keep ab muscles in the best condition.
Throughout her phase of gestation, a woman experiences pains and unusual physical transformations alongside breast enlargement, hip broadening and back pains. This is exactly the reason why expecting mothers are advised to perform prenatal exercises in order to ease the entire labor procedure by making the body flexible enough to enable them to push the baby. Out of the many exercises recommended for pregnant women, pre-natal Pilates is one of the best activities a pregnant woman can opt for. A very effective body movement to prepare for the labor period, pre-natal Pilates shower to-be mothers with various benefits like functionally targeting the stomach and the pelvic muscles which tend to deteriorate during pregnancy. Pilates deals with the anxiety at the back and makes the pelvis ready for baby positioning. It facilitates to prepare the transversus abdominus and brings about relaxation owing to the fact that it emphases on breathing. Pilate’s fitness improves lateral inhalation which works helps the rib cage movement and agility when the baby is in the high position during the third trimester. Pilates program upsurges complete body strength by extending your muscles, inhaling more deliberately, working for blood circulation and oxygen. The various calming movements involved in Pilate’s program aid avert soreness and inflammation around your joints. Pilates exercise decreases tension and exhaustion by assisting you to release body pressure due to the baby’s constant growth.
To conclude regular exercising during your gestational period certainly works for building both physical and emotional forte during the pregnancy. It nothing but prepares your body for a higher state of comfort.