Doing some exercise can ease the amount of pain a woman has to suffer during normal labor. Pregnancy exercise stretches the pelvic floor of the would-be mother and the muscles can adopt enough tension during the process of delivery. If you were leading a sedentary lifestyle before getting pregnant, evaluating your pregnancy exercise plan with the concerned gynecologist before you start is useful. You must not do vigorous exercise during pregnancy as the fetus needs added calories to develop normally inside the womb, but if you do not belong to the high-risk group, you can jolly well follow an exercise program.
If you were doing some kind of exercise regimen before you got pregnant, you can continue to do so with some precaution. Controlled exercise does not increase the risk of miscarriage. If you are starting the program to improve your health during the time of pregnancy, you must start very slowly and always be careful not to over-apply yourself. You must listen to your body’s demands. You will get a natural signal when you should stop or reduce the intensity of your exercise schedule.
You must not exercise to the level of collapse or started breathlessness. This is a sign that you and your baby have reached the level of reduced oxygen level. Avoid rocky territory when jogging or running. The joints become laxer during pregnancy due to hormonal action. You may not control your balance if the terrain is not so flat. Always warm up before you start and cool down yourself after the exercise program is finished.
The most comfortable pregnancy exercises are aerobic exercises that do not require weight lifting. Using a static cycle and swimming are the two best options that can be continued throughout pregnancy. Gentle walking and basic step routine aerobic exercises are recommended during the last three months as the growing fetus restricts the mother to go for any complex exercise. Always consult your doctor before doing any changes to the ongoing exercise program. A specialist can guide you on what is best for you and your baby.
Do not engage in the contact sports like tennis, badminton, or football. Even a gentle push to your abdomen can become fatal for both the mother and the child. After the first trimester (three months), do not engage in any kind of exercise that should be done lying on your back. The weight of the fetus may block the abdominal aorta (the main blood vessel that carries purified blood from the heart to the abdominal structures as well as the growing baby). Avoid standing for a long time.
Stay away from exercising in extremely hot weather; you will be fatigued in no time. The best time for exercise is early in the morning or late in the evening. It prevents you to get exhausted within a short span. If you are doing exercise indoors, you must ensure the room has proper ventilation or you can think of putting an air conditioner to keep yourself cool. Your diet must contain at least three liters of fluids every day. You must avoid taking alcohol.
The importance of adequate diet is indispensable. You must take a well-balanced diet. Usually, during pregnancy, one has to take more than 300 Kcal of extra diet. This is essential for the proper development of the fetus. Always eat a healthy diet that is full of fresh green leafy vegetables and complex carbohydrates.