Some people believe that exercises are unsuitable during pregnancy. However, physically fit women normally have shorter labours compared to others. They also experience less physical exhaustion during childbirth and tend to have fewer medical interventions as well. Regular exercises during pregnancy improve fitness and health of the organ systems. Therefore, they decrease discomfort and help have a better sleep during pregnancy. Exercises help keep up your body weight during pregnancy and go back to the normal weight following childbirth. They also improve your mood.
If you feel shortness of breath, contractions, or lightheaded during any exercise, you should stop exercising and drink enough water.
Stretching exercises
You should do stretching before any exercise. Stretching exercises help loosen the muscles and prevent injuries during exercise. They also improve the flexibility of your body and relieve pain and discomfort in the lower back. Additionally, improved flexibility helps you keep up different body postures, like squatting, during childbirth with minimal discomfort. Especially, stretching exercises, which extend the back or bend the pelvic area, will help ease your childbirth.
Standing pelvic tilt stretches the muscles in the pelvic area and lower back. How to do standing pelvic tilt? Stand with your back against a wall. Keep the feet about a shoulder-width apart. Push your back slightly against the wall. Hold this posture for ten seconds and relax. Repeat this exercise ten times. Slowly progress up to a group of ten repetitions. Standing pelvic tilt helps relieve the discomfort in your lower back during pregnancy. It can be done lying down on the floor and pushing the lower back against the floor instead of a wall.
Cardiovascular exercises
Cardiovascular exercises help improve the health and strength of the cardiovascular and respiratory systems hence your physical fitness. They increase the heart rate and slowly strengthen your heart. Swimming, walking, and bicycling are good cardiovascular exercises during pregnancy. These exercises help ease your childbirth with minimal physical exhaustion. However, take care not to fall, when you are jogging, bicycling, or walking, especially late in the pregnancy. Your centre of gravity or balance has shifted slightly forward, causing you to be more top weight than before. Therefore, you may be somewhat prone to fall.
You should monitor your pulse rate during exercise. Stay away from higher intensity exercises, which increase the heart rate more than 140 beats per minute, especially during your first trimester.
Kegel exercises
These exercises strengthen your pelvic muscles, which help push your baby during childbirth. However, it is important to identify the particular muscle group of the pelvic area, before doing Kegel exercises. Try to stop the urine flow quickly, when you passing urine. This is the best way to identify the correct group of muscles. After you have recognised the particular muscle group, you should tighten it and keep for ten seconds. Then, relax it for about ten seconds. Repeat this exercise ten times, thrice daily. Usually it takes up to four to six weeks for your pelvic muscles to be significantly stronger. Therefore, it is better you start Kegel exercises during the first or second trimester.
Related Links:
Benefits of Exercise During Pregnancy and Cautions
How to Sleep Properly During Pregnancy?
Exercise and Your Menstrual Cycle
Related Links:
Benefits of Exercise During Pregnancy and Cautions
How to Sleep Properly During Pregnancy?
Exercise and Your Menstrual Cycle
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