Who Shouldn’t Exercise During Pregnancy?

Yup there are some women who aren’t advised exercises at all. It happens!!

Every woman is different and so are pregnancies. Many of them are fit and fine all thru, with little or absolute no discomfort of any kind. But there are also certain pregnancies where the women go thru massive complications and stresses.

There are women who are on complete bed rest all thru their term, for such ladies any kind of physical activity isn’t permitted.

Gynecologist are in true sense your friends philosophers and guide during pregnancy. Following their advice and cautions to the T is very very important.

Women who have high blood pressure levels, vaginal bleeding or fluid leaking from their vagina, shortness of breath, complains of dizziness and palpation's should under all circumstances stay away from work outs.

Pregnancy is all about listening to your body and your baby, if you are not comfortable with certain things don’t do it. Just listen to what your body asks you to do and everything will be just fine!!

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What Precautions To Be Taken While Exercising?

Pregnancy and precaution go hand in hand, all thru your term being cautious about yourself and your baby’s health is prime importance. Whether it is about your diet or about your workout regime, every woman should give up-most importance to her food intake and her fitness plan.

Eating well balanced meal is a must and so is a good exercise plan.

But any kind of work out strict precaution is a must.

While going for walks please make sure to walk on proper paths, rocky or uneven paths should be completely avoided. Wet and slippery pavements also should be strictly avoided.

While using the gym please ensure you are under the guidance of a proper trainer, as there are plenty of machines which aren’t advisable during pregnancy.

Loose and comfortable clothing should be worn while working outs, as tight and uncomfortable wear will obstruct in good breathing.

While working out one should pay full attention to your breathing, any kind of uneasiness and you should immediately stop all workouts and sit or lie down.

Before you start any kind of fitness regime it is definitely advisable to consult your gynecologist and get a fitness regime from them, as every term has a certain workouts that can be done and certain workouts that are not supposed to be done. For Eg- lower body squarting isn’t permitted in the 1^st trimester but is often advised in the last trimester.

Keeping a good trainer and following your doctors advice is the best way to stay safe sound and healthy.

What Exercises Are Safe During Pregnancy?

A fitness regime is a must for every pregnant woman. An active body means a healthy body and mind. Keeping the body strong and your mind peaceful and calm is up most important all thru the 9 months.

Exercising helps to give the feel better boost to you.

A good walk or slow paced jog will help relieve the tightness in the thigh and calf muscles thus aiding in reducing feet swelling.

Swimming is again a good workout to keep you fit and relaxes your muscles.

All thru pregnancy it is the back that goes thru the maximum stress, painful backs are a very common problem, and simple stretching helps a huge way in correcting your posture and helps to strengthen the back muscles.

During pregnancy restless nights are problems again faced by plenty women, exercising will also benefit a lot to conquer restless night. A good workout is known to induce sleep hormones which will definitely help in giving you a well rested night.

Every pregnant women often worries of the pain or complications she may go thru during childbirth, for them the good news is a women who has worked out well thru pregnancy is known to have easy and fast labor.

An active pregnancy will help you glow and feel better about yourself your body and give you a very positive vibe.

Yoga as well as as light and simple workouts can be done easily without causing any harm to the fetus. It is recommended to keep a good trainer during this period as they are more aware of whats good and whats not for you.

What Kind Of Exercises Can Be Done At Home?

Easy and comfortable exercises are only advised during pregnancy. Any activity that has the risk of falling slipping or putting any kind of pressure on the body are a strict NO.

The ideal regime would mean increasing your physical stamina and adding more flexibility and strength to your back.

Walking – Highly advised at every stage during and after pregnancy, simple paced walking helps in increasing the stamina as well makes the heart pump faster there after increasing the blood supply to the entire body. Taking walks in fresh air will also help in pumping more oxygen supply to the body which will enhance your over all health.Caution during walking is also to be kept in mind, avoid walking on rocky unstable paths as well as wet and slippery areas should also be completely avoided.

Yoga- Simple stretches and simple yoga at home will help strengthening muscle and adding elasticity to your muscles. Walking and stretching will tribute to your overall health. Keep a good yoga teacher or follow the advice of a yoga teacher who will show you postures and asanas that will help in good breathing which in turn will enhance the vitality of the entire body. Simple breathing exercises will help in calming your mind and giving you internal peace.

Swimming- Swimming is one of the best exercises during pregnancy; the cool water will help in easing the foot swelling as well as ease the back muscles too. An aquatic walk helps calming your hyper sensitive nerves. But complete caution is advised when in or around the pool.

Dancing- Sounds funny but does wonders, music is always known as a stress buster. Simple body moves while listening to your favorite song will do wonders to you. Physically it will help your body as the body gets some activity and mentally music will help you relax. Music is also said to be very soothing for the babies in the womb. But please don’t get carried away while dancing, keep your steps simple and soft.

Pregnancy can undermine your liveliness, but simple home exercises will help you stay fit active and strong all thru the 9 months. The best part of  working out during pregnancy  will help ease the physical challenge your  body will go thru during child birth and also help you regain your body shape faster post pregnancy.

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13 Rules Of Safe Pregnancy Exercise

1.  Check with your healthcare provider first

2.  Take in extra calories

3.  Steer clear of dangerous sports 

4.  Wear the right clothes

5.  Warm up

6.  Drink plenty of water

7.  Don't lie flat on your back

8.  Keep moving

9.  Don't overdo it

10. Don't get overheated

11. Get up from the floor slowly

12. Cool down

13. Make it a habit

Stretching Exercises for Pregnancy

Stretching exercise make the muscles limber and warm, which can be especially helpful when you're pregnant. Here are some simple stretches you can perform before or after exercise:

·         Neck rotation: Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle, and over the left shoulder. Complete four, slow rotations in each direction.

·         Shoulder rotation: Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.

·         Swim: Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.

·         Thigh shift: Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.

·         Leg shake: Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.

·         Ankle rotation: Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.

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Simple Pregnancy Workouts For Easy Labor

Do you think nutritious diet, regular checkup and medication would help for pleasant pregnancy and delivery? Something is missing! That is exercise / workouts during pregnancy. Pregnant women or would be moms are well aware of their diet but it is equally important to take care of maintaining and increasing strength and stamina of body and mind for labor and delivery. But be sure to take advice of experts in the crucial phase of pregnancy.

If you are looking for expert advice for pregnancy workouts, you are right here to know some words from experts. Dr. Frances Crites, MD ob-gyn says, “Regular exercise during pregnancy gives you energy, improves heart health and drive your image.” Here are some safe and simple workouts that help you to stay fit during pregnancy – 

•  Walking – It is safe and effective exercise that you can do every day. Walking gives good cardio-vascular workout without much stress on your ankles and knees. Dr. Crates states that during pregnancy belly gets bigger, it may lead to losing sense of balance and coordination. So, walk on smooth surfaces with supportive sneakers.       
•  Yoga – Sokhna Mabin, a Yoga teacher in New York says that prenatal yoga helps keeping joints limber and maintaining their flexibility. Yoga also stimulates blood circulation, strengthens muscle system. Yoga helps to stay calm and gain more control during labor.
• Swimming – Baron Atkins, MD ob-gyn says that swimming is the ideal exercise in pregnancy period. There is no chance of any injuries to baby. Water exercise provides better range of motion without exerting much pressure on joints.
• Weight lifting – It is a good way to prepare your body for heavy lifting. It also lessens risks of injuries by strengthening muscles surrounding joints. Dr. Atkins advises that heavy weights can strain muscles. So, reduce weight by half that you used to lifting and increase repetitions to get good exercise. 

These exercises are good enough during pregnancy to keep muscles and joints strong and flexible to manage labor stress. So start doing any of these pregnancy workouts today and make it easy. 

Health Benefits of Exercises During Pregnancy

During pregnancy a woman's body undergoes a range of changes. She also faces a lot of physical discomforts throughout her pregnancy. Weight gain, water retention, shift of gravity, bad posture are some of the side effects of being pregnant. Exercising while pregnant can provide relief from these physical discomforts. Given below are some of the benefits of exercises for baby and mommy.

Healthy Weight
Regular exercises can help you maintain a healthy weight throughout your pregnancy. In case, you are worrying about piling pounds during your pregnancy, exercising could be a great way to get rid of them. This will also help you regain your pre-pregnancy weight quickly after delivery.

Improved Posture
As you progress into your pregnancy, your body shape changes drastically. The center of gravity also shifts due to the protruding belly. As a result, your shoulders fall back and your lower back leans forward to support your growing belly. This puts a lot of strain on your spine and disturbs your posture. By performing exercises that typically target the muscles of back and spine, you can minimize lower back pain, which is rampant during late pregnancy.

Improved Digestive Function
Constipation is a common problem during pregnancy. Pregnancy hormones slow down the digestive function so as to ensure better assimilation of nutrients. Exercising can trigger the digestive function by stimulating the muscles of intestine, thereby relieving constipation and heartburn.

Improved Blood Circulation
Exercises ensure that there is proper blood circulation inside your body. This is required to ensure that nutrients reach the fetus. Exercises also get rid of water retention in the body. Thus, you can be relieved of swollen legs.

Stress Relief
Gestational period is often full of stress and anxiety. Exercises release chemicals that help to relieve stress and make you happy. A happy mother is what makes childbirth a memorable and pleasant experience.

High Endurance
Exercises help to build endurance which is required during a long, strenuous labor. Gradually building your stamina and tolerance levels helps you to cope with the ordeal of labor.

Increased Chances of Natural Delivery
Exercising throughout your pregnancy has shown a reduction in the risk of C-section. A vaginal delivery allows you to recuperate quickly after childbirth.

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