The female body undergoes numerous changes during pregnancy. The growing fetus can affect your blood circulation and change your posture, which often leads to back pain and joint soreness. One of the best ways to alleviate these symptoms is to follow an exercise plan during your pregnancy.
There are many benefits to exercising during your pregnancy. Pregnancy exercises improve circulation and prevent potential complications from varicose veins, which are enlarged veins that typically appear on the legs and ankles. Varicose veins can lead to cramping, skin ulcers, or even blood clots if left untreated. The improved blood circulation also helps in the exchange of oxygen and nutrients between the mother and fetus.
Strength training should also be included in any pregnancy exercise program. The purpose of strength training during pregnancy is not to increase muscle size. Rather, the goal is to strengthen the parts of the body that are affected by the postural changes associated with pregnancy. These exercises will help you to stay flexible and minimize some of the aches and pains. The increased strength you acquire from these exercises will also help with the pushing during labor.
As you can see, there are numerous benefits to having an exercise program during pregnancy. But before you start, the first thing that you should do is schedule an appointment with your doctor to make sure it's safe. Expecting mother's with medical conditions such as diabetes and epilepsy, or have a history of stillbirth or preterm pregnancies are considered high-risk pregnancies and require special attention. Your doctor has access to you personal health records and will discuss any potential risk to you and your baby may have should you decide to start an exercise program. Remember: always check with your doctor before starting any exercise routine while you're pregnant!
There are many different types of exercises to choose from once you doctor notifies you that there's no threat to your or your baby. Walking is one of the best exercises to improve circulation during pregnancy and it helps alleviate the symptoms of varicose veins. Yoga is also great for relieving the stress and pressure placed on your body by the growing fetus. Yoga teaches you to relax your muscles through the various poses and stretches that they teach. In addition, the importance of breathing is emphasized as a means to stay calm and focused during the labor process.
Kegels are another form of exercise that will help during the labor process. Kegels involve contracting the vaginal muscles for a set number of seconds and then releasing. These exercises help prevent tearing during pregnancy and they require little physical exertion compared to yoga. Low-impact aerobics such as swimming and cycling also helps to keep you at a health pregnancy weight. Although you should expect to gain some weight during pregnancy, excessive weight gain can be problematic and could lead to potential complications such as gestational diabetes.
Exercising during pregnancy has tremendous benefits for both the expecting mother and the baby. It promotes overall well-being and helps the body prepare for the demands of childbirth. There are many exercises to choose from and, as long as you stay hydrated and focus on safety, you should find one that you enjoy.