By Mrunal Nikam / 15 Nov 2021
Pregnancy is the most beautiful and biggest change that a woman's body and mind go through. It changes the entire fitness routine. This blog has some tips and advice which expectant moms (or women who are trying to get pregnant) should know about having a fit pregnancy.
Your fitness during pregnancy is more important than ever now. The more physically active you are during pregnancy the easier it is going to be for you to adapt to your changing shape, the weight gain, and the postural changes you are going to go through due to the increased size of the uterus. Regular physical activity will give you a strong core which will help you to cope up with the labor pains and it will help you to get back into shape after the birth of your baby quickly. There is a misconception and lack of awareness about exercising in pregnancy but women should know that exercising is not at all dangerous for their babies. There is strong evidence that suggests physically active women are less likely to experience problems in later pregnancy, labor, and even in the Postpartum Period. Exercise also reduces Postpartum depression and helps to control the sugar level during pregnancy which further reduces the chance of onset of gestational diabetes.
Gynecologists advise keeping your normal physical activity or exercise in your schedule as long as you feel comfortable. The various forms of exercise can be any light sport, yoga dancing or even walking on a treadmill. Treadmills by powermax fitness are the must-have fitness equipment that gives you great value for money as it is the perfect way to get fit from the comfort of your own home. One of the most trusted brands in fitness is powermax fitness with over 300 innovative and best quality products available, it's no wonder that millions have chosen this company time and again for their needs! Made especially for you with one goal: getting YOU results. Ranging from weight loss programs to muscle-building workouts; we've got what every person needs when they're looking to achieve peak performance at home. You can check out our treadmills on this link: https://www.powermaxfitness.net/home-use/treadmills-c-11.html
Other strengthening exercises are specifically included in the routine to make sure that you have a fitter pregnancy. These exercises are required for helping you carry the extra weight during the pregnancy. These types of exercises will strengthen your muscles to help you carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation, ease backache, and generally help you feel well, lighter, and mentally zen.
As your baby grows you may find that there are postural changes in your back and there is an increased curve in your lower back that is called lumbar lordosis and this can give you backache even after your delivery. strengthening exercises are beneficial for the relief of this backache and they also strengthen the abdominal muscles. The strengthening of abdominal muscles will lead to early correction of diastasis recti after your pregnancy. The strengthening program in pregnancy also includes pelvic floor exercises to help strengthen the muscles of the pelvic floor because they come under great strain during the pregnancy as well as while childbirth. Good pelvic strength will make sure that you don't have any stress incontinence after pregnancy after when you cough or sneeze.
Dos and don'ts of pregnancy
Always have a warm-up routine before exercising and perform some cool-down exercises after you're done with your workout.
Consistency is the most important factor that determines the result. You should try to be physically active on a daily basis. 30 minutes of walking on the treadmill can be enough but if you cannot even manage 30 minutes then any activity should be performed. Always remember some amount of exercise is better than a totally sedentary lifestyle.
If you are hiring a fitness instructor make sure that he/she is properly qualified and knows that you are pregnant and is also aware about your capacity of doing various workouts.
Stay hydrated, drink plenty of water and other fluids. Take nutritional advice especially related to pre-workout and postworkout meals.
Along with other cardiovascular exercises, you might also go swimming because the water will support your increased weight due to the property of buoyancy. You can enquire about some local swimming pools which provide Aqua natal therapies and they usually have qualified instructors.
Only the exercises which you should avoid are the exercises that come with the associated risk of falling or injuries, for example, the high-velocity exercises like horse riding, Downhill skiing, Ice Hockey, heavy gymnasium, and heavy on-road cycling should be done with utmost care and caution because any fails have a significant risk of damage to you and your baby.
If you wish to include sports in your fitness routine then avoid the sports which have contact or there is a risk of being hit such as kickboxing or squash.
The only time you should avoid exercising is when you are at a high altitude because altitude sickness is a risk factor in pregnancy.
To conclude, every woman's body is different. It's all about listening to your body. Do not use pregnancy as an excuse to not work out. Exercising is going to make you feel a lot better. You don’t have to kill it, start slow and keep progressing gradually. Connect to your body, go for a long walk, be physical, and just keep yourself moving!
