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Exercise During Pregnancy |
Benefits of exercise include better circulation, the release of endorphins – which make women feel better – and stronger back muscles that will decrease back pain. But one of the best benefits of exercise during pregnancy is that it prepares women for the hardest physical work they will ever do: labor and delivery.
A Brisk Walk
Walking is the first type of exercise recommends for pregnant mothers who have not been exercising regularly. If possible, they should go walking with a friend. By making it a social event, women are more likely to stick with it.
Walking is also inexpensive and doesn’t require special training or equipment other than a good pair of shoes. Women should walk briskly, but not so fast that their pulse goes beyond 140. It’s usually not a problem if a mother is out of shape because she will feel her heart racing and get out of breath before her heart rate gets that high.
Pelvic Exercises
It could also be a good idea to begin doing some simple pelvic exercises in addition to walking.
The pelvic tilt can be done while standing or on your hands and knees. When standing with hands on hips and feet slightly farther apart than your shoulders, simply tilt your pelvis forward then back. Repeat this five to 10 times.
While on hands and knees with knees placed shoulder-width apart, pull your pelvis forward, then straighten the back and repeat 10 times. Doing this while on hands and knees means the back will arch like an angry cat. These exercises can help strengthen back muscles, and many pregnant mothers find that simply getting on their hands and knees makes their back feel better because it takes the weight of the baby off their back.
Squats
Something else to practice is squatting. Although squatting is an excellent position for labor and birth, many American women are unable to maintain this position for an extended period of time because they are not accustomed to it. By squatting frequently during pregnancy, the necessary muscles can be strengthened in preparation for labor.
Stand with backs flat against the wall and squat for five to 10 minutes, which might be difficult in the beginning. Moms who are not able to do that should still squat whenever they have to pick up something off the floor. Although everyone has heard that we should lift with our legs, not our back, many people ignore this sage advice. During pregnancy, it is especially important to squat when lifting even light objects to avoid back pain and injury, because the back is already under a great deal of additional strain due to the added weight of pregnancy.
Go For a Swim
The buoyancy of the water makes moms feel great, especially at the end of pregnancy. In addition to the muscular and cardiovascular benefits of swimming, simple immersion in water has been shown to reduce edema, or swelling, in pregnant women’s legs.
Prenatal Yoga
Yoga is another form of exercise that is great for pregnant women.
One of the best things about starting to exercise during pregnancy is that if it becomes a habit, you may continue after your baby is born. Not only will you benefit from regular exercise, but you also will set a good example for your child.
Tips for a Safe Workout
Check with your Doctor first
Don’t do anything that hurts
Keep your heart rate below 140 beats per minute
Drink plenty of water during exercise
Start slowly and gradually build up your strength and endurance
Avoid walking or exercising outdoors in the hottest part of the day
Exercising three times a week is a good goal
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