Exercise is an important part of maintaining a healthy lifestyle, but getting the appropriate amount can seem tricky when you’re pregnant. When the body goes through such dramatic changes, it can be hard adjusting to the challenges that lie ahead, and many soon-to-be mothers may worry that their regimen is unsuitable to their health and that of the baby.
Thankfully, a new report offers a variety of exercise tips to pregnant women. The truth is, you don’t have to stop exercising just because of a pregnancy. In fact, the American College of Obstetrics and Gynecology recommends that 30 minutes’ worth of a cardio workout be carried out per day, no different than the recommendation offered to those who aren’t pregnant.
In fact, parents are encouraged to maintain a similar lifestyle throughout the duration of the pregnancy. One Physical Medicine and Rehabilitation specialist points out that keeping exercise levels consistent throughout the nine months of the pregnancy will stabilize growth levels of the child. If there is an interruption brought about by a medical issue, expectant mothers might slowly but steadily increase their workload to prior levels after they’re able to get back on their feet.
What’s great is that expectant mothers can exercise in a way that minimizes back pain and help them avoid injuries that can derive from excessive strain. This pain can radiate down into a woman’s pelvis and hip area. To reduce such strain, women can take part in a squatting motion against the wall. Basically, you’ll want to stand along the wall with your knees bent and move up and down. One can also engage in pelvic tilts. By keeping the back straight during these activities, it allows it to be loosened up so that pain is lessened.
It’s important to note that the exercises you’ll want to take part in are going to be low-impact. You probably won’t want to lift heavy weights. As the article points out, anything that requires abdominal separation or excessive muscle pulling could actually do more harm than good. Instead, you’re going to want to invest in something like a foam roller or a yoga ball, which allow you to take part in a low-stress workout that can greatly improve your health.
Finally, realize the extra precautions that come along with a pregnant workout. Excessive pain in any workout should prompt rest and maybe even a visit to the doctor, and when pregnancy enters the picture, it’s even more important to cease that exercise and seek medical help. Lying on your back to work out is probably going to be inadvisable, as is engaging in exercises that are naturally risky, such as skiing.
To figure out a regimen that will be right for you, speak with a doctor, who should be able to advise you on the best and safest course of action.
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