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If you are an avid exerciser, pregnancy might feel like a huge roadblock. But there is no reason you should give up something you love so much!
The fact is that you should exercise during pregnancy. Working out can do wonders for your body expanding. Yes, staying active is vital for a healthy pregnancy. Even if you are a beginner to exercise world, pregnancy is a good time to take the plunge.
But they are all exercises as well? What exercises are not safe during pregnancy? If these questions are keeping you from working out, worry no more! This article will answer all questions zipping through your mind!
Benefits To exercise during pregnancy:
Why do you have to work out during pregnancy? Well, there are dozens of reasons for it! Some of the main advantages of chalking a pregnancy workout plan includes:
1. Maintains Pregnancy Discomfort away:
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Pregnancy is the time in which the body feels heavy and uncomfortable. It also brings a horde of uncomfortable symptoms in the foreground. Working out can keep problems such as back pain, constipation and tiredness away.
2. Keeps Weight Under Control:
, you need to gain weight during pregnancy. But if you are already overweight, it is advisable to keep a tab on your weight gain. Working out can help you manage your weight better pregnancy
. [Read: And 'safe to lift weights during pregnancy ]
3. It helps you sleep better:
Sleep is one of the largest victim during pregnancy. If you are working out, you can ensure a better night sleep.
4. Increase your confidence:
The changes that occur in your body can take a toll on your confidence level. The exercise can give your self-esteem of a hand.
5. It makes easy work:
Working out can make the entire process of childbirth easier.
6. It prevents gestational diabetes (GD):
If you are worried about developing gestational diabetes, start working! The exercise during pregnancy can keep levels of blood sugar under control and can prevent GD (1).
7. It helps develop the fetal Brain:
Working during pregnancy, not only it helps you, but also helps your unborn baby! The exercise has been shown to improve brain development in fetal growth (2).
8. It helps to get fit:
One of the biggest struggles after giving birth, aside from sleep deprivation, she is losing weight pregnancy. Working out during pregnancy will make losing weight a lot easier.
9. Reduces the risk of pregnancy-induced high blood pressure:
Some experts also believe that physical exercise might help reduce the risk of pregnancy-induced high blood pressure and keep your body fit to prepare for labor and delivery (3)
These are just some of the reasons why you should work out during pregnancy. But before you do, check with your doctor. Once he gives you the green signal, find a good instructor and start moving your body! But wait! Your body is different now. Not all of the favorite exercises your pre-pregnancy are suitable for your changing body
[Read: Kegel exercise during pregnancy ].
8 exercises to avoid during pregnancy:
There are some exercises that just do not work with your body in a state of pregnancy. Here is a list of what exercises to avoid during pregnancy:
1. Sit ups or crunches:
Before pregnancy, these two incredible exercises should have found a place in your workout regimen. But it's time to take a break from them! Your body is not quite the same now. Sit-ups or crunches are not good choices when the abdominal muscles are already so stretched!
2. High Intensity Interval workouts:
-High Intensity Interval workouts are not for everyone, no matter how good they are for your body. When you are pregnant, these workouts can be extremely dangerous. These workouts can put pressure on your heart, which may prove risky. This is because your heart is already working hard to pump 30% more blood to your body changing. Here is a simple test to see if your heart beats too fast - if you can run a conversation while exercising, your heart is doing well (4)
3. Over-head shoulder press:
This is another favorite pre-pregnancy you will have to give up! As your belly expands, it puts additional stress on the lower back. Do more shoulder printhead during this time is not a good idea because you can put unnecessary strain on your back.
4. Lying on your back:
Lying on your back, for whatever reason, is not a good idea during pregnancy. This is especially true after the first quarter. Lying on your back can lead to a condition called hypertensive supine syndrome (5). This syndrome can cause symptoms such as dizziness and low blood pressure. So, avoid exercises that require you to be on your back.
5. Contact or high Sport Impact:
Sport of any kind that can lead to abdominal injuries are not a good idea during pregnancy. If you played sports with high impact before pregnancy, give it up, especially during the last weeks of pregnancy. abdominal trauma can also cause miscarriage or harm the child (6).
6. Hot Yoga:
high temperature and pregnancy do not work well together. The women, who suffer from high temperatures during the first four to six weeks of pregnancy, have a higher risk of miscarriage. High temperature during pregnancy also increases the chances of your baby developing neural tube defects (7). Hot yoga can cause overheating, and therefore should be avoided. If you want to try yoga, there are many poses you can practice that are perfect for your body pregnant. Avoid any yoga exercises that involve holding your breath during difficult positions
[Read: Pranayama during pregnancy ]
7. deep squats or deep Sumo Deadlifts:
the body releases a hormone called relaxin during pregnancy. The main function of this hormone is to prepare the body for childbirth. But combined with exercises like deep squats and deadlifts sumo dead, relaxin can lead to injuries and problems such as back pain (8).
8. Weight lifting:
Weight lifting is not a complete no-no during pregnancy, unless you have a complication. But it is important to discuss how much weight you can lift with your doctor before you start pumping iron (9)! exercises lifting heavy weights can cause cardiovascular and musculoskeletal stress
other activities to avoid during pregnancy :.
- avoid activities such as scuba diving, as they can increase the risk of birth defects in your unborn child.
- Avoid all sports and physical activities by SAP your energy, increasing the risk of falls, including horseback riding, gymnastics, and water skiing (10).
when to stop:
apart from the above exercises, you can go ahead and work to your heart's content. But make sure you have a good coach to guide you. And if you experience any of the following symptoms, stop exercising and rest:
- Vertigo
- Headache
- The chest pain
- rapid heartbeat
- premature contractions
- vaginal bleeding
- the lack of fetal movement
If these symptoms persist even after resting, you ask your doctor.
More tips for exercising during pregnancy:
If you have not been active before pregnancy stage, it is best to seek medical advice before starting to exercise. By following these simple tips could help add to follow an exercise routine safe and healthy during pregnancy.
- If you are a diabetic or are prone to heart disease or asthma, consult a doctor before starting any exercise routine during pregnancy.
- women suffering from conditions related to pregnancy, as a weakened cervix, history of preterm birth, low placenta, bleeding and spotting, etc. should also talk to their doctor and understand best exercises for them.
- Avoid pressurizing yourself and stick to light physical activity throughout the day, instead of a single 30 minute session of intense (11).
Have a professional guide through your routine. It is one of the most effective ways to make sure you get enough exercise when you are pregnant.
Give your favorite exercise or sport can not be what you want to do, but the child comes first! It 's just for a few months, after all. Once the baby comes home, and the body is ready, you can go back to the old training regimen. Up to them, play safe!
Hopefully this post has encouraged to exercise during pregnancy, and helped us figure out what exercises to avoid. Tell us about your experience of exercising during pregnancy here. Leave a comment below
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