Exercise is extremely important for pregnant women. It helps to reduce the risk of developing hypertension and pre-eclampsia, it helps strengthen muscles and ligaments in preparation for childbirth, and many women find the exercises help ease their aches and pains as well. We’ll go into greater depth about this topic here, but first we need to understand which types of exercise, if any, are appropriate during each stage of pregnancy.
Pre-pregnancy exercise falls into two main categories. Those are: 1) Women who have not been following an exercise program. 2) Women who have been exercising.
For women who are pregnant: It is important to get clearance from your OB/GYN before beginning an exercise program. Start with a physical evaluation, learn the proper techniques (especially in regard to pregnancy and any techniques concerning the back and abdominal muscles), stick to upper body exercises, core exercises and leg exercises that don’t put too much strain on the lower back area. Also, incorporate more frequent short-duration walks throughout your day. Some good examples of basic walk patterns would be a variation of interval training (such as walking fast for 20-30 seconds, then walking comfortably for 60-90 seconds).
We recommend that new mothers follow a workout routine that requires nothing more than a body, an exercise ball or roller, and a ten – twelve inch step. This is the ideal exercise program for pregnant women.
If pregnant women have been trained before getting pregnant, then the training will be a continuation of a pre-pregnancy program. There are certain generalities involved in this type of exercise, and it is vital to get advice from a doctor even though most doctors will approve of women exercising throughout their pregnancy as long as it doesn’t hurt or put any pressure on them or the baby.
For pregnant women who want to exercise during pregnancy, it’s important to not overdo it in order to keep both you and your baby safe. Follow what your doctor advises whenever possible as they’ll have the latest findings on how much and which types of exercise is okay during this critical time. Make sure that you are also getting enough rest and don’t hesitate to contact your doctor should sudden dizziness or complications arise.
The most important factor in post pregnancy exercise success is personal commitment and the determination to succeed. Post pregnancy exercise habits are more likely to flourish if they’re part of a pre-existing program that is continued throughout the 9 months before, during, and after pregnancy. Although there’s a range of situations, one thing doesn’t change: motivation to get fit no matter what your physique.
While growing a family, it’s important to note that pregnant women should follow an exercise program. And to help prepare for one, you can do floor exercises at home while the baby is napping. You don’t have to stop or give up with your exercising routine just because having a baby means that you can’t go to the gym without having to leave it with someone else during your classes or workouts. Also, you don’t have to exercise for 60 straight minutes each day! For example, you can dedicate twenty minutes before lunchtime doing body-weight floor exercises and then take the stroller on a thirty-minute power walk around midday as you see fit while your dear husband is able to look after the baby.
This is just one example of the various pregnancy exercise programs on the market. As a new mom, it can be quite challenging initially to fit your old fitness routine around caring for a newborn, so it’s important to adapt your workout routine to suit your needs and goals during this phase as well as consider adopting certain tips and tricks from other moms who’ve been down this path before you! The best post-pregnancy workouts for busy women are based on 30 minute circuits that help tone arms, slim thighs and firm up triceps with moves that can be done virtually anytime and anywhere using select portable fitness tools such as an exercise ball, resistance bands, yoga mat, etc. With these small changes in mind, you’ll soon have plenty of time left over in the day after taking care of things at home!
Experts say that during pregnancy women should exercise for the good health of both itself and its child, as well as getting their body back in shape after being pregnant. But in reality, they should also exercise after they give birth because what a mother does directly impacts how a child has been raised and taught to think by example.
