If you look back in time, women were told to take it easy once they discovered they were pregnant. Doctors had a deep-seeded fear that too much movement would impact the child.
We know today that nutrition and exercise play a pivotal role in both a healthy pregnancy and delivery. But what does that really mean? And how should you incorporate a workout into the months of your pregnancy?
While every woman is different and you should consult with your doctor, pregnancy doesn't have to mean giving up your active lifestyle.
Create A Healthy Weight Gain Plan
It’s expected that you’ll gain weight in the coming months. Just like you make conscious choices when you’re not pregnant, that same way of thinking should be carried over to your pre-pregnancy and pregnancy journey. There are guidelines for how much weight is best for specific timeframes. Your doctor can help you achieve the right gain for your situation. The key is focusing in on proper nutrition and moderate exercise to ensure you have fewer complications throughout. The weight will also come off easier postpartum if you adhere to a plan.
Lower Your Stress With Mood Boosters
Pregnancy is stressful. Your body is changing, your family dynamics are changing, your lifestyle is changing. And while that’s a good thing, it can also bring about new stressors. Studies show that as many as 30 percent of women suffer from stress related depression at some point during their pregnancy. Exercise can help reduce these depression symptoms and help you clear your mind. If you haven’t added yoga or meditation to the mix, now may be the time. Even a few minutes of sitting quietly and relaxing can take your mind off of things.
Get Ready For Delivery
Think you won’t be getting your share of exercise in the delivery room? Think again. The average woman spends a little over two hours of time in active labor. If you plan ahead, you’ll be better prepared for the big day. Deep core training can help prepare your legs, back, and pushing muscles to be better prepared for the delivery experience.
Ease Your Backaches
Lower back pain is one of the most common complaints of pregnancy. And with good reason. In a short period of time, a lot of added weight extends and changes you physically. To compensate, you change everything about your daily activity, from the way you walk to the way you sit, to the way you sleep. And all of those changes settle into your lower back. Stretching, yoga, and many other pregnancy-specific exercises can help release tension, stretch out those newly used muscles, and strengthen them to help carry your baby more comfortably.
Reduce Recovery Time
There’s a lot of buildup to the big day. And no matter how much you plan for it, things often don’t happen the way you’ve planned. Regular exercise can increase your chances of natural childbirth. It can increase your chances of an uncomplicated pregnancy. But no matter what experience you have, it took nine months of change to give birth to your child, it’ll take more time for recovery. No matter what your birthing experience is, you’ll find recovery has its own unique set of characteristics. Your hips and core will adjust to motherhood. While you should listen to your doctor about healing, small amounts of exercise can help you with both the physical and mental process. Don’t push yourself; instead, focus on easing gently back into your new normal.
This is an exciting process, one you should enjoy along the way. Healthy living is a lifelong goal, one you’ll continue before, during and after the process. Enjoy!