Pregnancy is a wonderful experience for every lady who wishes to experience motherhood and comes with its own share of worries and complaints. Most woman wish to have a normal delivery but not everyone is able to have since one has no control over it.
As per Healthy People 2020, about 85% pregnant women can achieve an un-medicated, normal birth, but with the current scenario of rising stress levels and other external problems, the probability of having a normal delivery has reduced.
Yet for those of you who are keen on having a normal delivery, Women Fitness is here to provide you with some easy exercises and tips to have a healthy pregnancy.
1. Kegel Exercises
Kegels are extremely helpful during pregnancy. The strong thigh muscles are helpful in combating the stress of labor pains. Pelvic stretches and tilts, deep squats, aquatic pregnancy exercises can open your hips and make your pelvic muscles stronger to enable you to have a normal delivery. Keep in mind to exercise under the supervision of an expert as wrongly done exercises can do harm to you and your baby.
Swimming is another highly recommended exercise for pregnant women. It regulates your heart beat, prevents any form of muscle injury, keeps your body fit and strengthens your muscle. Avoid hot tub and using any bath salts in your bath at home.
Squats play an important role in contracting and loosening of the pelvic muscle during pregnancy to reduce any delivery pain. You can do it with the support of a gym ball or holder which will give a good pressure to your pelvic area and thighs.
4. Prenatal Yoga
You can also try prenatal yoga, which increases flexibility and will help you have breathing control. Yoga will also keep you relaxed and calm. However, in the interest of your and the baby’s safety, always take prenatal exercises/yoga classes from an expert.
You can try some of these poses that are very helpful during pregnancy: Vakrasna (Twisted pose), Utkatasana (Chair pose), Konasana (Angle pose), Hast Panangustasana (Extended hand to big toe pose), Bhadrasana (Butterfly pose), Parvatasana (Mountain pose) and Yastikasana (Stick pose).
5. Breathing Exercises
During the process of delivery, one needs to hold their breath from time to time. Start practising the breathing techniques from now only.
You can go for counted breathing technique, which means count slowly up to three or four while you breathe as this will help in holding your breath, or think of the word relax while breathing and do not think of anything else.
Proper and sufficient oxygen supply is mandatory for enhancing growth of the baby. So, practice meditation and deep breathing exercises regularly.
Another easy, yet very important component of staying fit during pregnancy is walking. It is even highly recommended by doctors, since it does not put too much pressure on the mother as well as the growing baby. You can walk around 30 minutes twice a day.
7. Healthy Diet
Now as we all know no exercise plan is complete without a diet plan, hence you must eat well to maintain proper nutrition for you and your baby. A healthier mother is capable of giving a natural birth more comfortably and without any complications.
Also, drink a lot of water as this will keep you and your baby hydrated and include green leafy vegetables and fresh fruits in your diet as this will provide with the basic nutrients to the baby.
8. Perineal Massages
You need to take regular perineal massages done after the seventh month of pregnancy. It reduces stress and helps an expectant mother tackle labor efficiently and mitigates joint pains and muscular tensions. You can learn more about it from your doctor.
9. Good Sleep
Pregnant women must get atleast 8-10 hours of undisturbed sleep. A sound sleep is important to provide the mother as well as the baby with proper growth. It helps in relieving all the tiredness and fatigue been caused to the mother whole day.
Keep the room lights dim and do not drink caffeine containing products like tea or coffee two hours prior to going to sleep so as to have an undisturbed sleep.
10. Stay Cool And Stress-Free
Lastly and most importantly, you must stay relaxed and happy all through your pregnancy. We bet you have heard this a zillion times from your doctor, but that’s because it a key component in having a healthy and normal delivery. Read good books about parenting and be in the company of happy and friendly people.