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Pregnancy Exercise

Exercise during pregnancy is something many women think about but hardly do. Excuses to avoid exercise vary—no time, it is boring, lack of energy, it may cause harm to the baby etc., are some of the common ones. But the fact remains that exercising during pregnancy has a positive impact on both the baby and the mother.
Here are some reasons why you should get moving
arw Exercise for energy
arw Pregnancy can deplete energy. Exercises such as walking strengthen and tone the muscles and rejuvenate women to carry on with their day-to-day tasks with lesser strain. Additionally, exercise improves overall blood circulation and keeps energy levels high.
Exercise for easier labor
arw Childbirth is a difficult process and exercise during pregnancy will help increase flexibility, endurance, and muscle control which are necessary for labor and delivery, thereby helpful in easier labor.
arw Benefits of exercising
arw Improves muscle tone and strength.
arw Improves immunity to ward off infections.
arw Helps the mother have a relatively easy labor.
arw Helps mother to get back faster to her pre-pregnancy shape after childbirth.

Exercise to reduce pregnancy-associated discomfort
arw Pregnancy is accompanied by minor aches and pains. Exercises such as muscle stretches, walking, swimming etc., strengthen various parts of the body like the back and abdominal muscles.
Exercise to prepare you and your body for birth
arw Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
arw Muscle groups that are most important to exercise during pregnancy
The three muscle groups that a pregnant woman should target are:
arw Abdominal muscles: Strengthening of these muscles will make it easier to support the increasing weight of the baby.
arw Pelvic muscles: Strengthening of these muscles will permit the Vagina to widen moreeasily during childbirth and also prevent urinary problems (leakingurine when you cough or sneeze) after delivery.
arw Back muscles: Strengthening of back muscles will improve the posture and minimize the strain of pregnancy on the lower back and help prevent discomfort caused by poor posture.

Exercise to reduce stress
arw Pregnancy is a mixture of elation and anxiety and pregnant women often find themselves swinging from one to the other, which can be quite stressful.
arw Physical exercises increase mood-elevating chemicals in the brain and thereby reduce pregnancy-related blues.
Exercise to look better
arw Exercise increases the blood flow to your skin, giving you a healthy glow.
arw Recommended exercises
arw Swimming
arw Stationary cycling
arw Walking
arw Low-impact aerobics
arw Mild stretch exercises
arw Kegel exercises
Tips for a healthy exercise program
Do’s
arw Start with mild exercises.
arw Wear comfortable exercise footwear that gives strong ankle and arch support.
arw Wear a good fitting support bra to protect your breasts.
arw Choose exercises that do not cause pain or increased tiredness.
arw Take frequent breaks and drink plenty of fluids to avoid dehydration.
arw In case of shortness of breath or tiredness, rest immediately.
arw Relax and stretch before and after exercises.
arw Eat a healthy diet of fruits, vegetables and carbohydrates.
arw Make it slow; take it one at a time.
Don’ts
arw Lifting weights above the head and exercise that strain the lower back.
arw Exercising in hot surroundings.
arw Exercising on unstable or uneven surfaces.
arw Hard contact sporting activities.
arw Exercising while lying flat on the ground as this reduces blood supply to the womb.
If you plan to start on an exercise program, it is important to seek the advice of a doctor and practice certain safety guidelines, before beginning to exercise.

 
 
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