Exercise is essential for all aspects of life, especially during the motherhood transition. As your body grows and changes with a growing baby, you might be wondering how exercising can help.
Why Exercise During Pregnancy?
There are many benefits to exercise during pregnancy for mom and baby. In general, movement is not only important for blood flow and circulation but also will help with the following:
The Benefits For Mom
– Increase in positivity and mental health
– Improvement in immune function
– Improve sleep quality
– Shorter and easier labour/delivery as well as postpartum recovery
– Decrease risk of preterm labour and premature birth
– Decrease risk of gestational diabetes
– Reduce physical discomfort including backaches, swelling and bloating
The Benefits For Baby
– Improve all aspects of growth and development
– Easier transition to life outside the womb
– Increased ability to self-soothe
8 Tips For Exercise During Pregnancy
#1: Listen To Your Body.
If you need to slow down and rest for a day, take that rest break. Do not exercise through bleeding, dizziness, or nausea.
#2: Start With Walking.
It is recommended that you should exercise for at least 30 minutes a day while pregnant, and walking is a great way to get movement in.
#3: Exercising Your Abdominal Muscles Is Safe!
You will want to avoid full sit ups, crunches and double leg lifts, but keeping those abs and pelvic floor muscles strong will be beneficial for both birth and postpartum recovery.
#4: Don’t Miss Out On Squats!
Some people say you shouldn’t do squats while pregnant, but squats are actually one of the best exercises to do! They will help improve hip mobility, strengthen pelvic floor muscles and are good for overall body conditioning.
#5: 3 Exercises For Improving Strength & Stability.
Here are 3 exercises to try that are great for strength and stability, pregnant or not! Also, check out “BirthFit Basics” on YouTube for some other great exercises.
– Glute Bridge
– Side Plank
– Quadruped aka Bird Dog
#6: Stay Hydrated.
Remember to drink lots of water to stay hydrated throughout the day and during your workout.
#7: Set A Weekly Goal For Workout.
Set a workout goal each week and find a workout partner for accountability and motivation. Working out with another mama will be more fun and help you keep track of your goals.
#8: Talk To Your Healthcare Provider First.
It is important to note that not every exercise will be appropriate for everyone. There are some precautions to exercising while pregnant, so it is always best talk to your healthcare practitioners and your medical doctors before starting a new exercise routine.
If you have any specific questions about exercise during pregnancy in your mind and would like to talk to the professional, book your appointment with one of our chiropractors or contact us today. We can’t wait to help you through your pregnancy journey!