The benefits of exercise during pregnancy are immense. Also referred to as prenatal yoga, pregnancy exercises are specially meant for pregnant woman considering their changing body needs and the baby’s safety. Prenatal fitness propagated by FabMoms Antenatal Experts emphasises on safe exercises during pregnancy owing to its several benefits. You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It’s a win-win for baby and for mom.
Read on to learn more.
1. You are likely to gain less weight.
Research shows you might put on 3 kg less than pregnant women who don’t work out, while still staying within the healthy weight gain range.
2. Labor & Delivery may be easier.
Strong Abs & a fit cardiovascular system can give you more stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58% less likely to request pain medication during labor than non-exercisers.
3. You lower your Gestational Diabetes risk by as much as 27 percent.
High blood sugar during pregnancy can put you at risk for developing type II diabetes in the decade after delivering & raises the odds of preterm delivery or having an overweight baby. Exercise may help prevent or delay your need for insulin or other medications.
4. You can avoid stress and anxiety.
Active moms-to-be report better moods than their sedentary peers, both immediately following a workout & in general throughout their pregnancies.
5. You avoid certain problems like backpain.
Exercise during second half of pregnancy seems to be especially helpful.
6. You are less likely to get constipated.
Pregnant women’s intestinal tracts often gets backed up due to high progesterone levels & a growing uterus, but exercise along with a high fiber diet keeps your digestive system humming.
7. You have more energy.
On days when lifting your remote control seems like a tall order, even a 10-minute walk can revive you. Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don’t tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office. According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don’t have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.
8. You can enjoy the greatest flexibility of your life.
Relaxin, a pregnancy hormone that loosens your pelvic joints in preparation for delivery, also relaxes the rest of your joints. With careful stretches, like those done in prenatal workouts, you can capitalize on this window of opportunity.
9. You are more likely to avoid a forceps delivery, C-section or other intervention.
Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a caesarean section, research has found.
10. Get your body back faster after childbirth.
This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you’ve maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. You’ll also gain less surplus weight if you exercise during your pregnancy.
11. You can Sleep better.
When you’re carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep. (Get more tips for sleeping well during pregnancy.)
12. Lower blood pressure:
Blood pressure occasionally does go up during pregnancy, but too much and it can be a warning sign of preeclampsia. Staying active — in one study, simply walking regularly has been found to keep blood pressure from rising.
Pregnant women who have participated in FabMoms, a Prenatal Exercise Program have often reported happier moods and less pregnancy related aches & pains. To learn more about FabMoms, click here.
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Pregnancy related common Aches & pains
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