8 Tips to Exercise during pregnancy

According to recent research from the University of Virginia School of Medicine, exercise during pregnancy is not only imperative to keep a mom-to-be fit and healthy, but it can also benefit the child’s lifelong health.

The study determined that exercise during pregnancy has a distinct molecular consequence on the unborn child that essentially allows the child to be more fit.

Other studies have shown that maintaining a healthy weight during pregnancy is tied to preventing childhood obesity, which has reached epidemic proportions in the U.S. Of course, prenatal fitness is also imperative for the budding mom’s own health with respect to both her physical and emotional well-being.

While most understand that maintaining a pregnancy fitness regimen is benefcial, many women harbor erroneous fears and misconceptions about prenatal exercise or simply don’t know the best way to go about integrating fitness into their daily lifestyles—both of which undermine and inhibit a pregnant woman’s opportunity to optimize her health and fully enjoy the experience.

To help moms-to-be (with no applicable medical complications) gain expert-based knowledge and innate confdence relating to their fitness choices, here are 8 tips and truths to give direction, debunk myths, and provide overall peace-of-mind. The goal is to foster a fit, healthy and happy nine months:

If a woman becomes pregnant and has not had a structured ftness routine beforehand, she can certainly start now—and should, since exercise develops muscle tone, can help prevent gestational diabetes, aids in digestion and can help lower blood pressure. Just be sure to begin with some gentle forms of exercise.

Exercise not only has countless physical benefts with keeping muscles toned, maintaining healthy body fat levels, and improving cardiovascular health among them, but it also releases endorphins that can help boost mood, improve self-esteem, reduce anxiety and depression, decrease stress, alleviate pain and improve sleep. All of these can greatly enhance the lifestyle of a pregnant woman, helping her enjoy the overall experience.

3. YES,“DO ABS.”
Pregnant women still have them and will beneft from strengthening them in advance of delivery. Exercising abs and the entire core group of muscles will help prevent back and posture problems caused by the growing stomach, will make pushing more efective pushing during labor, and will help the new mother recover quicker.

Yoga is not just about gaining strength and fexibility, and fnding calm in moments of stress, it also helps slow down our busy lives. And, prenatal yoga is a very safe form of exercise.

While a pregnant woman who is exercising may tire out more quickly, there is no evidence that such exertion is harmful to her baby.  The general rule of thumb is if a pregnant woman can continue to carry on a conversation while performing an exercise routine, then she is in a cardiovascular safe zone.

A mantra is a positive intention—a word or phrase that you come back to daily to “check in” and be reminded that everything is okay and on course. Setting a mantra will help you to trust your body, and accept the changes that are occurring physically.

A carefully delivered massage from a prenatal massage specialist can alleviate pain in various parts of the body that can be caused by too much physical activity—exercise and otherwise. Massage stretches and loosens muscles that become tight as baby grows and as the woman’s body changes.

Meditating can connect to a mantra you set or simply help to quiet down, clear your mind, calm your nervous system and lower your bloodpressure. When employed in combination with a ftness regime, a pregnant woman can reap the rewards of both physical and emotional health. Pregnant women can quiet down fears and release them through the practice of meditation.

8 Tips to Exercise during pregnancy taken from:
Amy Grifth, Prenatal Yoga Instructor
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