How to Stay Fit While You Are Pregnant
As a mom, you are focused on doing everything you can to have a healthy baby. Exercise is a good and healthy way for both you and your little one. Moderate Exercise can ease common discomfort like back pain, trouble with sleeping, gastro digestive and other unwanted problems.
Swimming is one of the best low-impact exercises on joints and will reduce edema around the ankle joint. Swimming also is a good cardiovascular workout. Yoga strengthens the core muscles and will balance and tighten muscles around your pelvic area and lower limbs. Research also shows that practicing yoga can result in a shorter, more comfortable labor. Find a prenatal yoga class around your neighborhood and give it a try. However, avoid hot or more vigorous Yoga that may compromise your and your baby’s health.
Weight training: Light strength training will keep you toned after delivery. Additionally, it makes it easier to get back in shape post-pregnancy. If you are used to going to the gym regularly and use weights, chances are you can continue as long as you go easy. Avoid heavy dead lifts or squats, or routines where you have to lie down flat on your back. Walking whether on the treadmill or the trail can safely tone your body and improve your mental health. If you have decided to choose walking as you main activity, try to start gradually and increase your distance until you build a good stamina for your speed, time and distance. Low impact Aerobics are good for your cardiovascular system and it also will boost your healthy hormones and balances the “feel good” brain chemicals. Find an aerobics class with a certified instructor that is suited for women with pregnancy.
Abdominal exercises for your abs can ease an aching back and will improve your posture through your pregnancy period. Two safe options are:
- Kneeling Pelvic Tilt. On all fours with a flat back, tighten the abs and gently arch your back to the ceiling. Don’t let your belly sag down.
- Standing Pelvic Tilt. Back up to a wall, with your feet three inches out. Tighten your stomach and buttocks and press your low back to touch the wall.
Please consult with professionals and find out the correct methods, and if this technique suits you.
- Tailor stretches target the pelvic, hip and tight muscles in the core region and will help with lower back pain.
- Tailor sit. Sit with your knees bent and ankles crossed. Lean forward a little, keeping your back straight.
- Tailor press. Sit with your knees bent and the bottoms of your feet together. Place your hands under your knees. Press the knees down against your hands and your hands up against the knees. Hold a few seconds and release.
Consult with professional to make sure you don’t have hyper mobile joints to avoid subluxation.
The benefits of kegels exercise is that you can practice them anytime and anywhere without interruption. Kegels will strengthen and improve a health tone for your pelvic floor muscles which will help hold up the uterus, bladder and bowels in place which helps with an easier delivery during labor. How to do this: Squeeze the pelvic muscles as if you are trying to stop urinating or stop passing gas. Hold for 5 seconds and relax. Repeat 10 times and try them 5 times a day.
Percussions: when you are pregnant changes in your body and weight can make it easier for you to become susceptible to injuries. Move slowly and avoid jerking, bouncing and high impact movements. You should also avoid quick movements or quick position changing that can alter your balance and cause dizziness. Remember your centre of gravity changes when your belly grows bigger and becomes heavier. While you are pregnant your body temperature tends to become hotter. Avoid over heating by drinking lots of water and avoid exercise that causes you to sweat and overheat, especially during the first trimester which can be harmful to your baby’s health. (Stay out of saunas and hot tubs.)
Benefits of exercise: it will improve your mood, lift your spirits, release good hormones like endorphins and calming ones like dopamine and serotonin which may help to lower the risk of depression during pregnancy. Other benefits of exercising during pregnancy are during pregnancy are that it will reduce the risk of gestational diabetes, reduce hormones that change the body which can lead to high blood sugar levels. In addition exercise will ease aches and pains, keep you regular, and prepare your body for labor. Research shows that healthy pregnant women who exercise during pregnancy may have less risk of preterm delivery and experience shorter labor, are less likely to need pain relief, and recover from childbirth faster.
Make sure to drink lots of water during and after exercise and avoid dehydration. If your urine is a darker shade of yellow, it means you are not getting enough liquid.
Know When to Stop
If you have any of the following symptoms, stop exercising and call your doctor right away:
- Chest pain
- Calf pain or swelling
- Less movement by the baby
- Muscle weakness
Massage Therapy During Pregnancy
Sometimes an afterthought, massage therapy during pregnancy and help relax both you and your baby and ease the pregnancy process. Some Registered Massage Therapists have specific training in massage therapy for pregnant women.
If you are pregnant and would like us to customize a massage therapy regimen for you, contact us today!