Pregnant Women Do’s And Dont’s

Introduction

These two pink or blue lines will always remind you of the thrill you felt. You may not know what needs to change or what can stay the same now that you expect. Is this good news? For the next nine months, the most important thing to do is to keep moving. We can also help you if you want to start an exercise plan or stick to the one you already have. From strength training and cardio to core exercises and stretching, here’s everything you need to know to stay fit while pregnant.

Is Exercising Okay When Expecting? 

Consult your healthcare provider about working out while expecting. Exercise during pregnancy is generally safe and beneficial to both the mother and the foetus. Exercise will not raise your chances of miscarriage (when a baby passes away in the womb before 20 weeks of pregnancy), premature birth (when a baby is born before 37 weeks of pregnancy), or low birthweight (less than 5 pounds, 8 ounces) if you and your unborn child are healthy.

Advantages Of Physical Activity During Pregnancy 

Now that you are expecting, you might need to reevaluate your priorities and perspective if your only motivation for working out is to squeeze into a smaller pair of jeans. The American College of Obstetricians and Gynaecologists (ACOG) states that physical activity during pregnancy may reduce the risk of:

• premature delivery

• caesarean delivery

• excessive weight gain

• reduced birth weight

• gestational diabetes or hypertensive conditions like preeclampsia

Don’ts In Pregnancy

As your pregnancy goes on, bear in mind the following significant modifications to your exercise routine:

 Keep Wary Of Jumpy And Jerky Motions

Pregnancy-related hormones relax the ligaments supporting your joints, making you more vulnerable to injury.

Avoid Working Out In Hot Conditions

Pregnant women should avoid exercising in intense heat or humidity, especially during the first trimester, according to ACOG guidelines, to prevent heat stress. Additionally, drinking plenty of water before, during, and after exercise is critical. Exercise in a room with a controlled temperature.

Say Off Of Your Back When Doing Exercises

When you exercise supine or flat on your back, the expanding uterus presses against a large vein that returns blood to the heart. Vicario advises using a prenatal wedge or supporting yourself with pillows if you do anything on your back.

Stay Away From Contact Sports

Pregnant women should abstain from activities that increase their risk of abdominal injuries, such as ice hockey, basketball, soccer, and boxing.

Do’s In Pregnancy

Plié

Place your feet hip-distance apart and parallel to the back of a sturdy chair, resting the hand closest to the chair on it. Pull your belly button inward with your knees and toes bent to a 45-degree angle. Bend your knees and keep your back straight as you lower your torso as far as you can. To get back to where you were, straighten your legs. For reps, repeat. This improves balance and tones the hamstrings, quadriceps, and butt.

Inner And Outer Thigh Side-Lying

Lay on your right side with your left leg straight, your right leg bent at a 45-degree angle, and your head propped up on your forearm. For stability, rest your opposing arm on the ground. Raise your left leg to about hip height, then do reps with it. Next, to provide support, bend your left knee and place it atop the pillows. Extend your right leg straight and as high as possible for each repetition. For repetitions, switch sides and repeat. This tones the inner thighs and core.

Ball Hip Dip

Assume the start position of sitting on a Swiss ball. Step your feet forward until your shoulders, head, and neck are supported in the bridge position on the ball. Maintain a neutral pelvis and lower back, and engage your pelvic floor and lower abdominal muscles. Make sure your knees are at a 90-degree bend and contract your glutes. Breathe as you keep your back straight and lower your hips towards the floor. As you raise your hips and pelvis back into the bridge position, release the breath. Repeat. Pregnant women should avoid doing this during the third trimester.

Swiss Ball Shoulder Stretch in Yoga

Place your arms on a Swiss ball and sit on your heels. Roll the ball forward to extend your arms gently. Take a deep breath. Keep your hands light and your elbows straight as you lower your shoulders down your back. Lengthen your spine towards your heels to release your lower back. This exercise makes Breathing easier as it stretches and releases your shoulders and chest muscles. Additionally, this exercise might help with heartburn and back pain symptoms.

Strolling And Jogging

Some of the best cardiovascular exercises for expectant mothers include these two pursuits. You will need a cosy pair of supportive shoes to strengthen your heart and increase your endurance. Start at a comfortable pace and gradually increase your stride length. Aim for a moderate increase in heart rate; no sprints are required.

Swimming

Swimming combines cardiovascular benefits with building muscle in the arms and legs, making it one of the safest full-body exercises for expectant mothers. Moreover, swimming is a great, low-impact exercise for women with lower back pain and may help reduce swelling in the hands, ankles, and feet.

Dancing

Feel free to keep your heart racing to the beat of your favourite music during your dance routine, as long as it does not involve jumping, leaping, or twirling. If dancing is not your thing, consider signing up for a group aerobics class; some are even tailored for expectant mothers. Attending a prenatal exercise class offers the opportunity to socialise with other expectant mothers while maintaining the safety of knowing that each exercise is safe.

Conclusion

Exercise during pregnancy is safe and beneficial to you and your baby. Discuss your body changes with your doctor and make the necessary changes. Focus on low-impact yoga, walking, swimming, and side-lying leg work. Avoid contact sports, heat, and abdominal-pressure exercises. Remember that exercise prepares your body for childbirth and reduces pregnancy discomfort. Enjoy the journey to motherhood, treat your body well, and cherish this particular time.