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EXERCISES FOR PREGNANT WOMEN

Remaining stationary, avoiding walking, and sleeping are all easier options to take during pregnancy. This is normal, considering the strain of carrying another human in you.

But it’s better to be as active as possible.

It’s hard work. I know.

However, doing the hard work will benefit you and your baby.

Below, we will explore the benefits of exercise and tips for staying safe during exercise. Then we’ll list some exercises you should do during each trimester.

Let’s begin!

The benefits of exercise for pregnant women include:

Gestational diabetes is a type of diabetes associated with pregnant women. This is because during pregnancy the body cells temporarily become resistant to insulin, causing temporary diabetes.

Increasing exercise levels makes the cells more sensitive to insulin, thereby improving the uptake of glucose by the cells. This reduces the risk of developing gestational diabetes.

Exercise improves oxygen supply to the brain and increases the release of antidepressant hormone called B endorphins.

The human muscles are interlaced like a string of cords.

Exercise improves the muscles’ ability to make use of oxygen, increasing muscle strength and thickness.

Exercise reduces the likelihood of having a Caesarean section during birth.

There are a variety of exercises you can choose from. This evolves as your pregnancy progresses due to the changes your body experiences in different trimesters.

Below, we will explore exercises for each trimester.

The first trimester comes with a myriad of emotions. Today you feel energetic. Tomorrow you feel like laying in bed.

Also, these moments are accompanied by the occasional morning sickness, which makes exercising a herculean task.

So, it’s better to start small and build up pace to maintain consistency.

Here is a list of the best routines for this trimester

Take the following steps to carry out a kegels exercise

Walking is one of the safest activities during pregnancy.

Accordingly, using walking to reach recommended intensities and volumes of PA (e.g., 150 min/week of moderate- to vigorous-intensity PA) should be a high priority for pregnant women.

A good one will be water flotations, but ensure a moderate pace so that it doesn’t leave you breathless.

Yoga is restorative and improves relaxation through meditation and breathing exercises. An example is cat-cow positioning.

Many love to call this the enjoyable trimester.

You know why? It’s just like getting to the peak of a mountain after a long grueling climb.

In this trimester you’ll wake up with better energy levels and exercising will definitely be more desirable.

But wait…

Before getting overboard with your exercise routine remember that you now have a big tummy. So, you’d need to minimize exercises that place strain on your back especially those that involve lying on your back.

They include:

Maintain a routine that isn’t strenuous, running courses should be moderate, and shouldn’t lead to exhaustion or breathlessness.

You’re at the tail end of your journey.

You’ll need exercises that can help strengthen your abdominal muscles and cardio system.

Also, this period is marked by a shift in your center of gravity because of the protruding belly. So, you need to minimize exercises that require balance.

Examples include:

Yoga helps to relieve anxiety and stress thereby dealing with sleep issues.

There are important things to consider before you register for your gym membership:

However, here’s a list of general health condition, that may preclude you from exercising during pregnancy:

They include:

PHEW!!!

Now, you’re ready to hit the road with your exercise routine.

For the postpartum period it is best you consult your healthcare provider before resuming exercise. You are sure on a path to fitness and good health.

Well done Mother.

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