Regular exercise in pregnancy is one important thing that most women think is not required to be integrated into their daily routine. It is crucial to understand that regular exercise during pregnancy benefits not only in staying healthy but also you beginning to feel your best. You can enhance your posture and reduce the usual issues like fatigue and discomforts during pregnancy.
There is evidence that suggests regular exercise also assists in preventing gestational diabetes among women during pregnancy. Stress can be easily relieved and stamina can also be developed required at the time of delivery and labour.
When a woman is physically active before getting pregnant, it is recommended to incorporate certain modifications after achieving pregnancy. Also, make sure to get in touch with your gynecologists on a frequent basis to understand the type of exercises to be included during pregnancy.
If you are pregnant and have never been involved in any kind of exercise before, don’t worry you can begin by enrolling yourself in an exercise program after consulting your doctor. When getting yourself involved in daily exercises, understand that there are not many activities you need to remove from your present regime. You can continue with your previous exercises through each trimester, however, some variations and scaling where required can benefit in enhancing strength, physical malleability, and stability as your body changes.
Keeping that in mind, there are safety measures you must remember when including exercise in your daily routine.
- Firstly, get approval from your doctor if you are beginning the exercises for the first time and any medical condition which can lead to causing contraindication to exercise.
- Ensure drinking water before, and after exercise also during if possible.
- Include supportive clothing like bras and belly bands.
- During the first trimester, ensure to be overheated.
- Ensure lying flat on your back for a long time when you are in the third trimester.
- Contact sports and hot yoga shouldn’t be included during pregnancy.
Exercises during the 1st trimester
The first trimester of pregnancy seems to be very scary for pregnant women especially when it is the first time. There is no need of getting apprehensive as there are different exercises for women during pregnancy to be included in the first trimester.
Pelvic curl is one such exercise that involves working on spinal mobility and providing strength to the muscles in the abdomen. It also helps in supporting your belly as with time it enlarges. You can start the exercise with pelvic braces but only ensure continuing only if there is no pain during the urinary urgency or intercourse.
Another exercise you can include in the first trimester is kneeling push-ups. It involves targeting the core and strengthening the upper body. Squats are also recommended for pregnant ladies as it has the ability to strengthen the lower body muscles such as glutes, hamstrings, and quads. Lastly, before integrating any of these exercises don’t forget to consult your doctor.
Exercises during the 2nd trimester
In the second trimester, usually pregnant women experience changes in the posture so this is an ideal time for growing a stretching regimen emphasizing the hip flexors, calves, glutes, low back, and quads. You should include incline push-ups as it is the perfect exercise for pregnant ladies and work on the muscles.
It will benefit you with maintaining balance and pelvic stabilization. You can also start the trimester with the mermaid stretches as well during the second trimester but again only with the recommendation of your doctor.
Exercises during the 3rd trimester
The third trimester is the tricky one so it is crucial to not involve yourself in exercises that require balance. It is the perfect time for involving cardiovascular activities as it ensures motion such as pelvic exercises, Pilates, swimming, walking, prenatal yoga, bodyweight exercises, etc. You need to understand that during this time it is important for both mother and the baby to stay active.
At this stage, make sure you are listening to your body and if you experience any discomfort, you must stop right there. Again, not to forget, ensure to keep in touch with your doctor to help you with your concerns and apprehensions during this period.
The more you are involved in fitness and staying active during your pregnancy, the easier it is going to be for you to accept changes in shape and weight gain. Regular exercise during pregnancy will not only assist you with fitness and keeping yourself motivated but also benefits you in coping with labour and getting back into shape post-pregnancy. Keep yourself involved in regular activities or exercises as long as you are not feeling discomfort. Remember that exercise is not dangerous at all for your baby and there is evidence as well stating that active females are less likely to go through any major complications during labour. So, keep the exercises discussed above in mind and involve your doctor in every step so that there are no apprehensions in your mind.