Pregnancy is an overwhelming experience, especially for first-timers. There are many things to consider from eating well to taking a supplement. However, many pregnant women ignore one thing that matters most – exercise. It is important for pregnant women to maintain a regular exercise routine throughout their pregnancy.
Most pregnant women tend to ignore exercise because it is grueling. That may be the case, but if you want to build more stamina needed for labor and delivery, exercise can make a difference. If you have never exercised regularly before, you should first consult with your healthcare provider.
According to the American College of Obstetrics and Gynecology, pregnant women should have 30 minutes or more of moderate exercise every day unless you have a pregnancy complication like weak cervix, bleeding or spotting, low placenta, recurrent miscarriage and history of premature births.
To inspire you, here are the benefits of exercise:
You lower gestational diabetes
During pregnancy, many women have gestational diabetes or high blood sugar. If you have high blood sugar, you are at risk for developing type II diabetes after delivery. It can also increase chances of preterm delivery or having an overweight baby. Exercise can effectively delay or prevent your need for insulin.
You are less likely to get constipated
Constipation happens when you are pregnant because your intestinal tract often gets backed up because of the increase in progesterone levels not to mention the growing uterus. If you exercise together with a high-fiber diet, you are helping your digestive system.
Wemomslife says you will enjoy the flexibility
You have to know that there is a hormone that can loosen your pelvic joints in preparation for delivery. It is called relaxing. Aside from loosening pelvic joints, the hormone will also relax the rest of the joints. If you do careful stretches, you enjoy the greatest flexibility.
You will less likely avoid intervention
According to research, having a regular exercise routine can decrease forceps delivery by 75%. It can also decrease episiotomy by up to 55% and four times less likely to have a cesarean section.
Your labor may be shorter
According to a study, well-conditioned women who delivered natural birth experienced active labor for about four hours and twenty-four minutes. For women who stopped training early on, they experienced active labor for six hours and twenty-two minutes. When you are in pain, the two hours difference is a big thing.
You will likely experience less swelling of legs
A swelling leg is a familiar sight for pregnant women. This is because your body retains more fluid during pregnancy. On top of that, the growing fetus is putting pressure on your veins thereby impairing the return of blood to your heart. Exercise is known to improve blood flow. Through exercise, you will likely experience less swelling of legs.
You may be less susceptible to morning sickness
Many women stop exercise because they feel nauseous. Although it can be a hurdle, you should continue because many moms-to-be reported that they feel less queasy after the workout. This is because exercise takes their minds off nausea even for a short period of time.
You will sleep better
Wemomslife.com believes that exercise will help you sleep better and faster. Exercise lifts the mood and reduces the stress. It helps strengthen the circadian rhythms thereby promoting daytime alertness and inducing sleepiness at night.
You will less likely to encounter preeclampsia
You have to know that the number one cause of premature birth is preeclampsia. This is a complication that is associated with high blood pressure and excess protein in the urine. About five to eight percent of pregnant women develop this, and the numbers are ever-growing. With exercise, you will be less likely to encounter preeclampsia because it helps in lowering oxidative stress and preventing the dysfunction of blood vessel walls.
You will look better
Exercise will help you look better because it can increase blood flow to your skin thereby promoting that pregnancy flow. People will see that you are fitter and calmer.
You keep your immune system strong
Moderate exercise like walking will lower your risk of catching a cold. Exercise actually cause changes in antibodies and white blood cells, which are important in fighting disease.
Now that you know the benefits of moving during pregnancy, it is time that you consider it. Instead of slouching, you can have an energetic and happy pregnancy. Of course, do not forget to see your doctor before you consider an exercise routine. Typically, best activities for moms-to-be include walking, water exercise, prenatal Pilates, weight training and prenatal yoga.