Some pregnant mothers who live an active lifestyle prior to pregnancy are concerned about the safety of resuming exercise once they conceive. Many questions often come to mind, but the truth is that pregnancy is even a good reason to get moving, whether or not they are used to a daily exercise routine in the past. Exercise improves not just physical fitness but overall health and wellness.
After giving birth, you might be looking forward to slowly getting back in shape through light exercise in your chosen confinement centre in Malaysia since have the support of a nanny to look after your baby. The best thing to do for now is to consider doing appropriate exercise while you are still pregnant because it can actually help prepare you for a safer and easier delivery. Proper prenatal exercise is even likely to help you with your weight loss efforts after delivering your newborn.
Is it Safe For Expectant Moms?
Overall, it is safe for expectant moms to perform exercise. You might be surprised that it is even recommended, that is, if there are other health conditions that could require otherwise. Your doctor will tell you if it is advisable for you. The first question might be your physical activity before you got pregnant. If there are no other health issues and it feels comfortable, your doctor will likely to tell you to remain active. Some conditions that might hinder you from exercising include forms of lung and heart disease, cervical and placenta problems and bleeding, among others.
How Can Prenatal Exercise Provide Benefits To Moms
- Faster recovery after delivery: If you remain active and physically fit, there is a better chance for your body to recover faster after giving birth. This was seen on a 2012 study where new mothers who exercised during their pregnancy were able to do chores faster compared to those who did not.
- Improves mood: Exercise helps release high levels of hormones that help improved mood. These are serotonin for sleep, mood and appetite regulation and endorphins that naturally lift mood. This is true to pregnant and non-pregnant moms.
- Reduce complications: Several studies have shown that pregnant moms who exercise were less likely to develop gestational diabetes, unplanned C-sections and macrosomic babies or newborns that weigh more than 9 pounds or more.
- Regulates blood pressure: Staying active through light exercise helps lower blood pressure.
- Reduces pain: Pregnant women normally experience pains in the lower back and pelvis due to the growing tummy. Exercising can reduce these pains.
- Improves sleep: Lack of sleep is also a common problem during pregnancy. However, based on studies, pregnant women who exercise regularly reports better sleep quality.
- Fights fatigue: Expectant moms experience tiredness and low energy, and light physical activities such as walking or prenatal yoga can be helpful energy boosters.
Benefits to Babies
Many studies support the report that benefits of prenatal exercising go beyond the mother, but also create long-term effects for babies. One of the benefits is improved heart health, saying babies whose mothers exercise shown to be more adept at movement, and are more likely to grow active when they are older. Babies who are born from exercising mothers also have healthy weights since exercising reduces the amount of fats and glucose that mothers make. Exercising can even benefit the brain, as asserted by a 2013 study, for these babies have mature brain function.
Once you get the go signal from your doctor to exercise, you can start with little activities especially if you are not used to exercising prior to getting pregnant. It is great to start with the usual activities such as walking, as it is safe for everyone and is easy on your muscles and joints. Swimming is a good cardiovascular exercise and keeps your body toned without straining your joints. Squatting is also helpful in opening the pelvic outlet so your baby can descend. Pelvic tilts on the other hand can strengthen your abdominal muscles and help ease back pains.
If you are planning to have a baby, it is best to start living an active lifestyle and remain active once you conceive. With the right information, you can perform safe exercises during your pregnancy. On the other hand, if you are already on your late pregnancy stage, it is never too late for you to be fit. You are the best person to know your body so you know what is comfortable or harmful for you. Learn more about the recommended exercises for each stage of pregnancy and consult your doctor about it.