Pregnancy is not an excuse to avoid exercise, as studies have proven that a regular workout can actually alleviate certain problematic symptoms that may arise during the period of expectancy. Therefore proper exercise can make way for a healthier pregnancy period and a smooth labour. But there are a few do’s and don’ts that concern such exercise. The following article explains how best to work out during pregnancy and the various benefits gained by it.
Benefits gained by exercise
Cramping is a common symptom of pregnancy. Regular exercise can alleviate backaches, bloating, constipation and cramping. Remaining active throughout the pregnancy can increase blood flow to all parts of the body and increase your overall energy.
You will be more refreshed and it will give you a sense of confidence as well that will help you with maintaining a positive outlook on life. Exercise can also help you sleep more comfortably. You will be able to build up your endurance as the regular workout increases strength and muscle tone. Body posture is also improved. This will help you get back in shape once you deliver, making way for a smooth transition.
Safe exercises during pregnancy
It is better to consult with a health official before starting an exercise routine. Certain exercises that you used to do before might not be suitable or safe during the course of pregnancy. There is a variety of stylish maternity wear in Singapore that has recently emerged in the clothing industry which includes loose fitting exercise clothes for expectant mothers. It is also important to stay hydrated before, during and after the workout.
If you are not used to exercising it is better to start with easier workouts such as walking. This is something you can fit into a packed schedule and it doesn’t need any special equipment. All you need are loose clothing and comfortable shoes. You can increase the pace of walking once you’re used to a regular schedule.
Swimming is also a great way to exercise. A few other activities are indoor stationary cycling, low impact aerobic (as guided by a certified instructor), squatting, pelvic tilts and elliptical machines. You can carry out these simple exercises till birth and they don’t place undue stress upon your body.
Exercises to avoid
Exercises that include jarring movements are not recommended as well as contact sports such as football, volleyball etc. You should also avoid activities that include bouncing, jumping, waist twisting movements, holding your breath, sports where falling is likely and exercise that may cause mild abdominal trauma. It is advised to avoid exercise in hot humid conditions.
The body goes through many changes during pregnancy. The shifting of the centre of gravity to your front can affect your balance. And it is vital to know which exercises are safe to carry out at each stage of your pregnancy. This can be confirmed by a certified healthcare provider.