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How much to exert during pregnancy

How much to exert during pregnancy

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When you are pregnant, doctors always tell you how regular work outs benefit you and your little one.

Friday, December 2nd, 2016

Exercise moderately, but in a routine, to ensure a healthy pregnancy for yourself and your baby. You should always consult your doctor before you start any exercise regimen.

Benefits of physical activity during pregnancy.

Your body responds actively if you keep it fit and healthy during your pregnancy. There are a number of benefits of working out your body. However, these must be done only after consulting your doctor.

Helps maintain a healthy weight: Exercise helps you maintain the optimum weight required for you and your little one,  neither too much  nor too less. Once your little one is born, you can eventually work out to lose the extra weight that you have put on. However, we suggest you do not cut back on your calories when you are breast-feeding.Being pregnant does not mean you go completely out of shape. Work outs prevent excess adipose tissue from unnecessarily accumulating in unwanted places
Keeps the heart and lungs healthy: Moderate work outs such as brisk walking increases blood circulation and keeps your heart and lungs happy and healthy. The enhanced blood flow ensures that your baby receives more oxygen and nutrition.
Brings difference in your aches and pains: Backache is a common physical discomfort during pregnancy. This means there is more oxygen supply to your muscles, relieving them of fatigue. Also, once the muscles are well exercised, aches automatically get reduced. Your posture understandably changes as you move ahead in your pregnancy. You are more stressed and the weight that you carry towards your front leads to more stress on your spine which results in backache. Exercising helps you strengthen your back muscles and improve your posture. As a result, you suffer from lesser back aches.
Rids yourself of constipation and other digestive disorders: Exercise also ensures improved bowel movement, ridding your body of discomforts like constipation and other digestive issues.
Boosts your stamina: Exercising helps you increase your stamina and ensures a healthy and smooth childbirth.
Relieves stress: Pregnancy can be a stressful time. It is generally well known that work outs help in relieving stress. It continues to remain true for pregnant mothers as well. It works as an effective stress buster, keeping you cheerful and active, the best way to ensure that your baby is calm and happy.It is well known that work outs stimulate the release of happy hormones called endorphins. They are mood enhancers which prevent the onset of depression. This way, you stay cheerful during the course of your pregnancy.
Work hard, sleep harder: Your body feels a greater need for sleep when subjected to a nice round of exercise every day. It ensures that you get adequate rest without having to try too hard.

How much is right?

You won’t be able to work out as much as you used to, especially as your pregnancy advances. Keep in mind a few things and enjoy a healthy pregnancy. Any exercise regimen must be started under a certified trainer and in consultation with your doctor.

Indulge in a moderate workout: Do not make your routine too intensive or stressful. Keep it moderate and indulge in brisk walks.

Spread out your routine evenly across the week: Do not work out at one go and take a break  time from time. Spread out your routine across the week or even across the day. For instance, you can work out in time spans of 10 minutes, 3 times a day, over 5 days a week.

Do not lie on your back or your right side after your first trimester: Avoid activities which may require you to lie on your back or right side for more than three minutes after your first trimester.

Do not participate in activities that have the risk of you falling: Activities where you may fall and hurt your abdomen are not advisable exercises. If you are not sure about a certain exercise, however simple it may seem, do not push yourself into it. You may risk injuring yourself and the baby.

Contact Sports must be avoided: Do not even think about participating in sports that involve contact or collision, such as horseback riding, soccer, basketball or downhill skiing. Watch it from a distance and keep the participation for a later time.

How intense can your workout routine be?

The intensity of your workout routine depends on the stage of your pregnancy and your general health.

Continue your normal routine: Keep your routine going if you have always been doing light workout like walking . But you must consult your physician to see if it’s acceptable for your kind of pregnancy and health. Your doctor may also tell you how to spread out your activities.

Brisk walking is great: Contrary to popular beliefs, moderate intensity work outs such as aerobics and brisk walking are actually great for the health of your little one as well as your general well-being. Physical activity increases your stamina. It makes you physically stronger, reducing chances of low-birth weight, early delivery or an early miscarriage.

Risks involved in working out during pregnancy: If you have medical issues that may be worsened by working out, you must consult your doctor.

Try new forms of exercises – Exercises especially designed for pregnant women like Kegel exercises , improve muscle tone by strengthening the muscles of the pelvic area. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvis  for physiological stresses of the later stages of pregnancy and childbirth. You can also try yoga exercises for relieving stress. Pilates is also an exercise that is gaining popularity amongst pregnant women. Water exercises for pregnant women have also shown beneficial results.

Lamaze exercises – breathing exercises, known as Lamaze are helpful during pregnancy as they aid in pain management by focusing on your breathing. You can also opt for pranayam by a certified instructor.

Post-pregnancy, a workout is the best answer to getting back into shape.

Working out during pregnancy ensures you don’t get unnecessarily fat. And after your delivery you can count on your exercise to get you back into shape. But before you start or stop anything, speak to your doctor.

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