Benefits of Exercising Pregnant
Pregnancy: 10 Benefits of Exercising During Pregnancy - There are lots of wonderful benefits that exercise can provide for both you and your baby if you continue to exercise through your pregnancy. Only 5% of pregnant women exercise through their pregnancy. I think this is a very poor statistic especially with all the information available proving that exercising through a pregnancy is perfectly safe for both mum and baby. Pregnant women should be encouraged to exercise moderately through their pregnancies.
I believe too many pregnant women are just too sedentary in their daily lives and many pregnancy and birthing complications are occurring due to lack of fitness and strength. If you are healthy, exercise regularly and have a normal uncomplicated pregnancy then there is no reason for you not to exercise through your entire pregnancy.
I often find that when you are exercising through your pregnancy everyone from family, friends and work colleagues all think you are crazy and shouldn't be exercising. Show them or tell them all the reasons why you are exercising or just ignore their misunderstandings of the benefits of exercise.
You are not exercising rigorously when you are pregnant it is always moderate exercise, all strength exercise should be specific and pregnancy related. If training at a gym or with a trainer make sure they are experienced in dealing with pregnant and post natal females
1 Increases your daily energy levels
2 Reduces pregnancy sickness and fatigue
3 Helps you to carry your pregnancy weight more efficiently
4 Prepares you for the demands of labour and birth
5 Prepares your body for the challenges of a new baby and breastfeeding
6 Reduces extra pregnancy weight gains
7 Allows you to get your body shape back fast
8 Improves yours and your Baby's blood supply
9 Reduces your stress
10 Faster recovery after birth and ability to get on with daily activities
Remember Healthy mums have Healthy babies
Exercise increases your daily energy levels because of your body's hormonal response to exercise.
2. Reduces Pregnancy Sickness and Fatigue
Increasing your blood pressure with exercise can reduce pregnancy symptoms such as sickness and fatigue.
3. Carry your Pregnancy weight more efficiently
If you train specifically through your pregnancy, part of your exercise routine should focus on your pregnancy posture. If you can improve your posture then your baby will have more room to grow and move. You will also feel more comfortable later on in your pregnancy. Improving your lower and upper body strength will also help you carry your extra pregnancy weight.
4. Prepares you for labor and birth
Labor can be moderate to extremely challenging and if you are mentally and physically fit then you will have the strength to continue if a prolonged labour and birth is experienced. A fit and strong pregnant woman will reduce her chance of requiring drugs through labour and can reduce her chance of having a "C" section by 30%. Even if you do need to have a 'c' section for the safety of the baby, you will recover far faster than a non-exercising female.
5. Preparing your body for the Challenges of a new born and breastfeeding
Looking after a new born places many demands on your body. A body that is strong can cope with this. If you have developed a strong core then you are less likely to suffer lower back pain. If you are aware of your upper body posture when breast feeding and bottle feeding you will be much more relaxed and place less strain on your body. This will reduce neck and upper back tension.
Depending on the size of your baby you can expect to put on anything from 8-15kg if you exercise through your pregnancy. Approx. 3-4 kg is your baby weight; the rest should be extra fluid, blood, amniotic fluid, your placenta and breast tissue. You do not want to gain extra pregnancy weight. It is hard enough for your body to adapt to your pregnancy changes without adding to its stress putting on extra kilos. A specific pregnancy exercise program and pregnancy nutritional plan will reduce you putting on extra pregnancy weight.
Strengthening your muscles throughout your pregnancy will assist your body getting back to your pre-pregnancy body-shape. If you are fit before your baby arrives you will still be fit afterwards. You can look forward to strolls with your baby also being able to do exercise so soon after the birth of your baby will help you get back in your jeans.
8. Improves Blood supply to you and your baby
There is evidence to suggest that individuals who exercise through their pregnancy have improved blood supply to the placenta at rest, which may be beneficial to placental and fetal growth.
We all need to reduce our daily stress levels and exercise can help us do that. From enjoying a nice walk along a beach or to feeling happy about how good your pregnant body looks. These are just two things alone that can reduce your stress levels. An article I read in National Geographic on "Foetal Origins" spoke about studies proving that if you are relaxed and happy throughout your pregnancy this has a very positive effect on your baby's development inside your uterus.
10. Faster recovery after birth and ability to get on with daily activities
After the birth or your baby you can feel quite energised almost to the point where you feel as though you haven't been through a pregnancy or labour. You will recover from your labour within hours and you will have the ability to look after your baby yourself. Being fit will enable you to look after your baby, rest and manage household chores if you need to. You will be able to enjoy going out for walks and outings with your baby. You will also cope better with fatigue.
The benefits of exercising through your pregnancy far outweigh any of the reasons not to exercise whilst pregnant. Always ensure you enlist the advice of a qualified trainer who has had experience with pregnant clients.
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