Maintaining Movement During Pregnancy
One of the best things you can do to ensure that your body stays strong and healthy is exercise during pregnancy.
Light exercise while you are pregnant is generally safe for both mama and her baby, and has many benefits including managing your energy levels, stabilizing your mood, and reducing the risk of gestational diabetes and hypertension.
It is never too late to start a light exercise routine. However, as always it is important to consult with a medical professional before beginning any new exercise.
In this post Stork Helpers will walk you through the importance of staying active during pregnancy and how you can use physical activity for a healthier pregnancy.
Why You Should Be Physically Active During Pregnancy
Movement and exercise are important during pregnancy. A light exercise routine will bring you and your baby many benefits like improved mood and sleep, and a body that is better prepared for the birth of your baby.
Exercise during pregnancy and pregnancy fitness does not have to be difficult or intense. Exercises like walking, yoga, and stretching, are enough to make a profound difference.
Low-impact exercises will keep your muscles strong and maintain your mobility.
Try the following to develop an exercise routine during pregnancy.
Focus on Posture
Your posture is important, especially during pregnancy. Good posture strengthens many of the small muscles in the back and core and ensures that your spine is properly shaped free from unnecessary pressure. Good posture increases comfort during pregnancy and helps promote faster recovery from birth. Simple yoga techniques and mindfulness help promote healthy posture.
Consistency is Key
Exercise will only benefit you if you are consistent. Sporadic or inconsistent exercise will not yield positive results and may even wear out your body. To maintain strength, your body needs regular movement and plenty of nutritious food. Scheduled exercise maintains muscle strength, tone, and endurance. It also protects against back pain, reduces common pregnancy discomfort, and boosts energy levels, mood, and self-image.
Focus on Core Strength
Your core is one of the most important muscle groups when it comes to exercise during pregnancy. Strong core muscles will help you during birth and will promote faster recovery postpartum.
How Often Should I Exercise While Pregnant?
When it comes to pregnancy fitness and exercise during pregnancy, one of the most common questions is "How often should I exercise while pregnant?"
Everyone is different, so the answer will vary for each mama’s fitness level and exercise experience.
In most cases, moms should aim for 150 minutes of moderate to intense aerobic exercise every week.
Aerobic activity is an exercise in which you are moving the larger muscles of the body, including the legs, arms, and core muscles in a rhythmic fashion. Moderate intensity means you are moving enough to raise your heart rate.
Moderate-paced walks, for example, are ideal for your exercise routine.
An example of an exercise routine during pregnancy may include 30 minutes per day for five days per week, or 20 minutes of exercise per day for seven days a week.
What Types of Movement Should I Try While Pregnant?
Some types of movement are better than others during pregnancy.
If you are already used to intense activity before pregnancy, you may be able to continue your regular routine as your baby develops. However, as you get bigger, you will need to alter your routine or ease up on your workouts.
Always check with your medical provider about exercise during pregnancy to ensure that your routine is healthy for both you and your baby.
Let’s look at some examples of healthy exercise during pregnancy.
- Walking
- Swimming or water aerobics
- Riding a stationary bike
- Yoga and Pilates classes
- Low-strain aerobic exercises
- Strength training
You will want to avoid anything that includes jerky movements or bears the risk of your falling, any exercise where you may get hit in the belly, exercising at high altitudes, and any exercises that raise your body temperature (for example saunas or hot yoga).
Develop a Routine that Works with Stork Helpers
Exercise during pregnancy is important for maintaining mobility, promoting fetal development, maintaining mama’s energy levels, and ensuring that you are prepared for giving birth.
You need a regular routine that works for you and the doulas at Stork Helpers are here for you.
We help guide you through every step of pregnancy, answering all your questions and ensuring that your voice is always heard.
Stork Helpers can help recommend some low-impact exercises that are right for you and your baby, so staying active during pregnancy is the least of your worries.
If you are looking for a doula that puts your needs first and helps you weigh your options, then it is time to meet the Stork Helpers doulas today.
Schedule an appointment to meet the Stork Helpers doulas in Cincinnati or Dayton here!
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