A mom to be has a lot on her plate. She has to think about the little bundle that is on its way by getting the nursery ready, having the appropriate safety gear, preparing a birth plan, and choosing a name. Along with thinking about the best schools and pediatricians, a new mom has little time to think about her own health and fitness. However, the life of her newborn child is entirely dependent upon mom being as healthy as possible.
It may be difficult, but moms to be should continue to exercise throughout the pregnancy. Daily workouts increase blood flow, allowing for less stress, a healthier heart, and better sleep. However, when it comes to pregnancy, not all workouts are created equally. It is important for all pregnancy women to discuss any activity with their physicians when creating a safe workout plan.
Stretching and Yoga
Stretches are generally thought to be the best exercise for pregnant mothers. Simple stretches can strengthen bones, ease nerves, and lessen tension. Stretching can also help with pain relief, particularly for those women who suffer from sciatica. Yoga is thought to be an ideal activity for moms to be. Pregnant women can achieve physical and mental well-being when they practice gentle breathing exercises along with yogic poses. Pilates is another good choice that combines stretching with controlled movements that increase muscle strength, toning, and stamina.
Cardio During Pregnancy Cardiovascular activity aids a pregnant woman by allowing a continuous flow of blood to reach the fetus. Regular cardio can prepare women for childbirth by making the delivery easier, giving her a stronger heart, and helping the unborn child to be healthier. Some moms choose not to take part in cardio due to worries over safety of the activity. Good choices for this type of activity include cycling and walking. Water aerobics and swimming are excellent if weather allows. Generally, cardiovascular activities are safe as long as the mother to be does not allow her heart rate to become overly elevated. Likewise, she should make sure to warm up and cool down properly in order for joint tear prevention and to avoid muscle or ligament strains.
Strength Training in Pregnancy Pregnancy does not mean that a woman has to stop strength training. However, it may mean that she should avoid activities that are overly strenuous. Lifting hand weights, doing leg extensions, and practicing a seated chest-press are all fine choices. Most physicians recommend that pregnant women avoid lying on their back or doing stomach crunches. Instead, women should practice the plank pose, which strengthens abdominal muscles without causing harm to the unborn child. Other excellent strengthening activities include squats, wall push-ups, and lunges.
Other Benefits of Physical Activity Moms to be don't just improve their physical health when they workout. They feel better as well. Physical activity can reduce constipation, improve posture, relieve backaches, and help moms to look good, too. Kegel exercises are some of the most important that pregnant women can do before the child is born. By tightening and releasing the pelvic floor, delivery may be easier and there may be a smaller risk of developing tears.
New moms may find simply getting out of bed to be exhausting. However, pregnant mothers should try to find activities that keep them moving as much as their doctors will allow. As long as they drink fluids and watch their heart rate, they will find that the benefits of being fit while pregnant is worth the effort.
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