You already know that exercise is good for you, but exercising during pregnancy is especially beneficial.
Exercise prepares you for labor, boosts your energy, and lifts your mood. Find out more about these and other benefits of exercise during pregnancy.
Exercise for pregnant women is such an important part of a healthy pregnancy. It is recommended at least 20 to 30 minutes of moderate-intensity exercise on most or all days of the week (as long as your provider hasn't ruled out exercise or limited your physical activities because of a medical condition or complication).
Here is how exercising during pregnancy benefits you and your baby.
Working out when you're pregnant can:
Boost your energy.
Pregnancy saps your energy, but regular exercise can help you get through your daily tasks or cope with a demanding schedule more easily. That's because exercise strengthens your cardiovascular system, so you don't tire as easily and you have the energy to ride out stressful times. And with strong, toned muscles, you don't need to put in as much effort to engage in any activity, whether it's grocery shopping or sitting through meetings at the office.
Help you sleep better.
As your pregnancy progresses, finding a comfortable sleeping position can be a real challenge. But exercise can tire you out enough to lull you into a more restful sleep. (Get more tips for sleeping well during pregnancy.)
Studies suggest that exercising during pregnancy can lower the risk of developing gestational diabetes and preeclampsia.
(If you've been diagnosed with preeclampsia or gestational hypertension, be sure to talk with your healthcare provider about exercising. Depending on your condition and how far along you are in your pregnancy, she may ask you to limit or avoid physical activity.)
In women who develop gestational diabetes, regular exercise can make an important difference: One major study found that when women with gestational diabetes exercised moderately three times a week, their risk of having a macrosomic (very large) newborn was reduced by 58% which led to a 34% lower risk of a cesarean delivery.
Reduce pregnancy discomfort
Regular exercise strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Doing stretches and yoga eases back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.
Prepare for childbirth& makes labor and delivery shorter and easier.
It makes perfect sense: The better shape you're in, the stronger you'll be come time for labor and delivery. Giving birth can be likened to running a marathon because both require stamina, determination, and focus.
Though it hasn't been well researched, preparing for childbirth with exercise may ease labor and even shorten the time it takes to deliver your baby. A recent small study found that women who participated in a conditioning program three times a week throughout pregnancy progressed through the first stage of labor more quickly than women who weren't in the program.
Reduce stress and lift your spirits
Being pregnant can be stressful and leave you vulnerable to mood swings. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
It works even better if you invite a friend to join you. Not only are you more likely to stick with your workouts, studies have shown that having the company of supportive friends might be one of the best stress-busters available.
Improve your self-image
Watching the scale inch its way up to numbers you've never seen before can be disconcerting. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.
Better recovery after labor&faster loss weight after pregnancy.
Getting their pre-baby body back is a genuine concern for most pregnant women. Because of this, working out regularly while pregnant helps maintain the mother’s activity level and will contribute to a faster recovery after delivery. When fit women become pregnant, most make it their mission to maintain their workout regimen and stick to their routine as long as they can. Regular exercise is associated with delivering closer to one’s due date. In addition, maternal exercise has been found to correlate
with shorter labor and delivery overall, while also decreasing the risk of complications as compared to women who did not exercise at all during pregnancy.
Beyond that, their motivation for working out is based on how quickly they bounce back to their pre-baby body. 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.
Do you need more help on increasing your overall fitness wheteher or not you are pregnant?
Contact me now and I will guide you through.
Tania L.
EasyFit Rehab Instructor
IBBFA Barre Instructor Level 1,2,3,PrePostNatal
Barre Eclipse Instructor
ISSA Certified Nutritionist
ISSA Certified Personal Trainer.
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