Most women are aware of the basic health guidelines for eating right and getting enough Folic acid besides vitamins for ensuring their optimum health during pregnancy and that of their baby.
However, there are many women who overlook or are doubtful about the importance of incorporating an exercise schedule during their pregnancy with many being scared by old-wives tales about exercise leading to stunted growth in the baby or increasing chances of miscarriage.
We help you get the facts right in this article, with medically proven information about how to exercise right during pregnancy.
Reading through this article is sure to put to rest all doubts you may have had about exercising during pregnancy.
Obstetricians explain that moderate forms of regular exercise are in fact good for improving the health of an expectant mother and as long as the chosen form of exercise does not involve risks, which could complicate a pregnancy or cause it to terminate, doing so during pregnancy can actually be beneficial for the baby as well as the expectant mother.
This can help improve emotional well-being as well as enhance physical strength and energy to motivate a pregnant woman to develop better stamina that is required for birthing procedures, often long or painful in the absence of the expectant mother having led an active, balanced lifestyle comprising essential factors like eating, sleeping and exercising well.
Some easy and enjoyable options for exercising during pregnancy that even doctors recommend include yoga, walking, swimming and light aerobic workouts.
Typically, workouts like jumping, jogging, horseback riding, biking, sit-ups etc.
that may involve jarring movements and are termed high-impact should be avoided during pregnancy.
According to the US Health and Human Services (HHS), a two and half hours weekly workout is advisable for pregnant women, which should comprise aerobic activity at a moderate intensity level.
They clarify this is the recommended exercise duration for "women who are not already highly active or doing vigorous-intensity activity.
" So, if you come under any other category such as an extremely active woman prior to getting pregnant or someone accustomed to doing intense aerobic exercises before the event, you need not worry too much about stressing your body or baby with a moderately paced workout during the pregnancy either.
In such a case, the only precaution would be to modify the preferred workout routine as the due date approaches so as to minimize any chances of over-exercising and adverse effects that could result.
Try to include consistent cardio programs such as walking at least half an hour daily, 3-4 times a week during your pregnancy to stay within a desired weight range and also enhance flexibility and energy levels.
The lightest pregnancy exercises include Kegal workouts that are effective for reducing birthing related pains.
These also help to prevent your baby's head from premature flexion and ensure a faster delivery, it is widely believed.
Also, doctors' advise against simply taking up fad exercising programs or even those that a friend may have taken during her pregnancy and reportedly benefited from because each pregnancy is different as is your family history and body type.
This is why consulting a medical expert before taking to any form of exercise during pregnancy is the safe way to watch your weight and stay healthy.