Expectant mothers face significant changes to the body over a short period. The increased abdominal size affects other areas of the body, including the back, legs, joints and circulatory system. Regular prenatal exercise increases the health of the mother and baby throughout the pregnancy. Exercise precautions prevent injuries to the mother and potential risk to the baby.
Why Exercise
Pregnancy often causes exhaustion, which may decrease your motivation to exercise. Focusing on the benefits of prenatal exercise helps you find the encouragement to work out. If you feel low on energy, exercise helps decrease fatigue and boost energy. Exercise can help control your blood pressure, keep your pregnancy weight gain under control and reduce the risk of gestational diabetes, according to Fit Pregnancy. You increase your physical endurance, flexibility and endurance for overall improved health and preparation for delivering your baby. Increased muscle strength also helps support your body to improve your posture. If you experience frequent aches and pains from the pregnancy, physical activity sometimes helps relieve the pain. You will likely feel better about yourself overall.
Exercise Recommendations
Daily exercise keeps your body strong. Pregnant women should practice daily strengthening, stretching and relaxation exercises, according to Sutter Health. Kegel exercises help on a daily basis. Kegels strengthen the pelvic floor muscles to control urine leakage and improve pushing during childbirth. Low-impact cardiovascular exercise should fit into your workout schedule at least three times a week. Avoid overexerting yourself during exercise. Check for intensity by trying to talk. If you can't talk and are gasping for air, slow your pace. Consider your physical abilities before becoming pregnant. Don't jump into a new, intense workout during pregnancy. Start with a slow, comfortable routine and build your endurance.
Prenatal Exercise Ideas
Low-impact exercises with little risk for falling provide a safe fitness option during pregnancy. Swimming reduces the stress on the body because the water supports the body and makes you feel lighter. Walking is a low-impact exercise that's accessible to everyone. Prenatal yoga also offers a gentle form of exercise that incorporates muscle strengthening, flexibility and relaxation.
Tips
Even low-impact exercise can be dangerous during pregnancy without safety precautions. Wear comfortable clothing and supportive shoes during your workout. Avoid overheating, which can be dangerous to your baby. Staying hydrated, taking breaks and avoiding outdoor exercise on hot days prevents overheating. If you notice unusual pain, stop the exercise to see if the pain stops.
