Now that you have an incoming baby and a big belly, body fatigue might be your day to day reality for the next few months. One way you can avoid feeling tired from all the extra weight is doing pregnancy exercises, keeping active and healthy while you’re pregnant.
Here at Casabrina Women’s Clinic, we want you to be prepared to handle the physical toll your body will experience and help ease potential pain. Let’s learn more about prenatal exercises and safe routines you can do to keep your body strong and moving.
The Benefits of Pregnancy Exercises
Engaging in regular physical activity during pregnancy has a lot of benefits for expectant mothers. It can help manage weight, boost mood, and maintain your fitness levels so the transition from pregnant to post-pregnant won’t be as jarring. Regular exercise may also lower the chances of pregnancy-related problems like hypertension and pre-eclampsia.
- Improved Cardiovascular Health
Exercises such as walking, swimming, and low-impact aerobics, enhance heart health, ensuring better circulation and oxygen supply to both the mother and the developing baby. - Strengthens Muscles
Targeted exercises, such as prenatal yoga and Pilates, help strengthen the muscles that support the spine, pelvis, and abdomen, reducing discomfort and promoting better posture. - Alleviates Discomfort
Many women experience common pregnancy discomforts like back pain, swelling, and fatigue. Gentle exercises and stretches can alleviate these symptoms and improve overall comfort levels. - Prepares for Labor and Delivery
Prenatal exercises focus on strengthening the pelvic floor muscles and improving flexibility, which can aid in labour and delivery, facilitating smoother childbirth experiences. - Enhances Mood and Mental Well-being
Physical activity stimulates the release of endorphins, the body’s natural feel-good hormones, promoting a positive mood and reducing stress and anxiety commonly associated with pregnancy.
Kegel Exercises: Strengthen Your Pelvic Floor
Pelvic exercises, also known as Kegel exercises, are highly beneficial for pregnant women as they help strengthen the pelvic floor muscles. The pelvic floor muscles are the ones you use to stop the flow of urine midstream or to prevent passing gas. They provide support to the bladder, uterus, and bowel, and play an important role during pregnancy, labour, and delivery. Performing pelvic exercises regularly can help prevent accidental peeing, improve pelvic stability, and help with recovery after giving birth.
Let’s do some practice while you’re reading. Make sure to practice on an empty bladder
- Identify your Pelvic Floor Muscles: Focus on contracting these muscles without engaging the muscles in your abdomen, thighs, or buttocks.
- Start Slowly: Sit or lie down in a comfortable position. Take a few deep breaths to relax your body.
- Contract and Hold: Squeeze the pelvic floor muscles and hold the contraction for about 5 seconds, then release. Try to do 10-15 repetitions, gradually increasing the duration of each hold as you build strength.
- Relaxation: After each contraction, take a moment to fully relax the pelvic floor muscles before starting the next repetition.
If you tried the exercise, hopefully you’ll be able to feel your muscles slowly become more comfortable. With regular practice, they’ll be strong and ready by the time your baby’s birthday rolls around. Incorporate pelvic exercises into your daily routine, aiming for at least three sets of exercises per day.
Safety Guidelines for Pregnant Exercise
While exercise is generally beneficial during pregnancy, it’s essential to prioritise safety and choose activities suitable for expectant mothers. Here are some guidelines to follow:
- Consult with a Healthcare Provider: Before starting any exercise regimen, consult with your healthcare provider to ensure it’s safe for you and your baby, especially if you have any pre-existing medical conditions or pregnancy complications.
- Choose Low-Impact Activities: Opt for low-impact exercises that are gentle on the joints and minimise the risk of injury. Walking, swimming, stationary cycling, and prenatal yoga are excellent choices for expectant mothers.
- Focus on Core Strength: Strengthening the core muscles is crucial for maintaining stability and supporting the growing belly. Pelvic tilts, kegel exercises, and modified planks are effective for targeting the core without straining the abdomen.
- Practise Proper Breathing Techniques: Incorporate deep breathing exercises into your routine to promote relaxation, reduce stress, and increase oxygen flow to both you and your baby.
- Stay Hydrated and Listen to Your Body: Drink plenty of water before, during, and after exercise to stay hydrated. Pay attention to your body’s signals and avoid overexertion. If you feel dizzy, short of breath, or experience any discomfort, stop exercising immediately and rest.
Resources at Klinik Casabrina
At Klinik Casabrina, we offer a range of prenatal classes and resources designed to empower expectant mothers on their journey to motherhood. Our experienced professionals provide personalised guidance and support to make sure you’ll be healthy and prepared. Remember, a healthy mother will give birth to a healthy baby.
Whether you’re interested in specialised childbirth preparation classes or other prenatal advice, we have something for every stage of pregnancy. Additionally, our clinic provides one-on-one consultations and screenings to address any concerns you may have.
