Exercise benefits for pregnant women
SOME prospective mothers may be under the impression that they cannot exercise during pregnancy, but this is not true. As a matter of fact, you can exercise up to your ninth month. Rohan Gordon, fitness trainer at Eden Gardens, suggests below some moves, tips and benefits of exercise for pregnant women. Of course, you should consult your doctor first.
1. Pulling
Do four sets of 20 repeats using a resistance band, with 40 seconds of rest time.
2. Squatting
Do four sets of 20 repeats, resting for 40 seconds in between.
3. Restorative activities
Restorative activities are helpful in handling stress while allowing the body to recover from strenuous exercise. This can be something as simple as a walk for 30 to 40 minutes.
4. Kegels
This will help with the pelvic muscles. When doing this, allow the diaphragm to descend and pelvic muscles to relax and expand when inhaling. Four sets of 20 reps, with 40-second rest periods is ideal.
5. Hip hinges
Hinging exercises can be done by moving your hips while on your back, forcing the hips and pelvis up into the air. Do four sets of 20, and rest for 40 seconds in between sets.
6. Swimming
This is recommended because the water will support your increased weight.
Exercise tips for pregnant women
1. Do not overwork yourself. You may need to slow down as your pregnancy progresses or if your doctor advises you to.
2. Do not lie flat on your back for prolonged periods.
3. You should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you’re probably exercising too strenuously.
4. Do not take on strenuous exercise if you were not active before you got pregnant.
5. If you start aerobic exercises such as running, swimming, cycling, or walking, tell the instructor that you’re pregnant and begin with no more than 15 minutes of continuous exercise, three times a week. Increase this gradually to at least four 30-minute sessions a week.
6. Try to keep active on a daily basis — half an hour of walking each day can be enough.
Benefits of exercise while pregnant
1. Comfort from back pains.
2. Boosts the mood.
3. Boosts energy.
4. Muscle strength.
5. You sleep better at night.
6. It makes it easier for you to become accustomed to the changes in the body like weight gain.
