Exercising guidance in expecting a little one, for many women, exercising during pregnancy remains a mystery. What will you take away from this article? It will help you understand the importance of movement/exercise in your daily routine.
Exercising guidance benefits in expecting a little one
Exercising guidance in expecting a little one:
We all want to know why something will be beneficial before we begin, so let’s look at just a few benefits?
In addition to the well-documented benefits of regular exercise, prenatal exercise has the following benefits:
- Reduced risk of gestational diabetes
- Reduced risk of preeclampsia
- Improved ability to cope with labor
- Balanced birth weight
- Preventing excess maternal weight gain
- Improved infant cardiac and motor function
Exercising guidance of listening to your body when expecting a little
Listening to your body and being aware, is the gift of pregnancy.
This internal voice will begin to speak to you louder than before.
Continuing safely with no contraindications and you do not exceed pre-pregnancy intensity.
Are you new to exercise?
If you are new to exercise or are not currently active, don’t worry you can begin now.
It’s time to get out in the fresh air, and begin by walking.
Gradually increasing your weekly activity level, is the safest way to progress.
Something is better than nothing.
What exercises are best for guidance in pregnancy
Which exercises are best?
It is recommended a variety of aerobic and resistance exercises to achieve the greatest health benefits.
Aerobic exercises like yoga, brisk walking, swimming and resistance exercises like, pilates.
The movement is vital, to include a variety of exercises in a balanced flow, allowing each mother stability.
Why these specific exercises
Aerobic exercise is important for maintaining cardiovascular health.
While resistance exercises like pilates are necessary for maintaining and improving muscular strength to prepare for the increased physical demands of pregnancy.
Having stronger thighs & side core will happily assist labor, and caring for your baby postnatally.
Length of time exercising guidance in expecting a little one
It is also worth considering the length of time you allocate to movement.
This can begin at 45mins and can be increased to 90mins which is more than adequate, if you are attending 3 times a week.
You will find a difference in your energy levels.
Be kind to yourself, your body has an internal knowledge that for centuries has guided many strong women just like you through this experience.
⚠️ What is key about exercising guidance in expecting a little one
It is important to avoid overexertion and overheating
Being next to the window or door which is left with a constant airflow towards you, will help to combat overheating.
Check-in with yourself using the “talk test” throughout your session. If you are breathing harder, but can still carry on a conversation, you’re in the right zone.
Many pregnant women shy away from resistance exercises, some decide that it is essential to eat for 2, double their meal intake failing to consider is how much the body is moving freely.
Resistance exercises should target all major muscle groups and be performed at least twice per week. Again, stick to exercises you’re familiar with.
Pregnancy is not the time to experiment with intensities or modalities you are not accustomed to. If you don’t know where to start, do not hesitate to speak to an experienced trainer pilates/yoga instructor.
Considerations for resistance exercising guidance in expecting a little one
- In the last 4 months of pregnancy, modify exercises on your back,
- Avoid excessive external rotation
- Avoid inversions.
- Your joints will begin to loosen slightly
- Always move in control when exercising
- Avoid sudden direction changes
- Avoid strenuous abdominal exercises if you develop diastasis recti (rippling or bulged tissue along the midline of the abdomen).
- Avoid straining and sustained breath-holding. Exhale on exertion.
⚠️ Is there anyone who shouldn’t exercise?
There are certain medical conditions called “absolute contraindications” which, if present, indicate that a woman should not exercise during pregnancy.
Women with “relative contraindications” should exercise caution and consult their doctor before starting a new exercise routine.
If you or your partner are in any doubt about any of the conditions listed below, play it safe and seek medical advice before exercising.
Health issues seen in not exercising
Through years of teaching pre-natal & post-natal yoga, I have seen more issues associated with the lack of movement versus a balanced regular routine.
Issues with varicose veins being over-pronounced.
Pelvic instability through sacroiliac joint due to changes in hormones and posture.
A higher level of breech positions.
Mothers suffering from anxiety.
How to reduce health issues in pregnancy
We see a reduction in health issues, where women are around a variety of other mothers, known as the wisdom keepers
Each pregnancy is unique.
Remember your olive branch
It is through these open free conversations in classes, that they can share their own experiences and in doing so, answer questions, others may feel hesitant to ask.
Written by, Colette Forrest-Bosque a teacher of over 20 years experience, who owns her own studio in Glasgow called Infinity Yoga in Glasgow. Here’s the link to the studio https://www.infinityhotyogaglasgow.com
This post may contain affiliate links which means I may make a small commission at no extra cost to you. I only promote products I love and feel will benefit my readers.
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