What kind of exercise is suitable during pregnancy?

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As my sister-in-law is pregnancy now. what kind of exercise is suitable?

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Before you begin any type of exercise, it is highly advisable to contact your Gynecologist and ask for advise. It is necessary to know about your health and your baby's health conditions and what type of exercise is suitable for both of you.

Exercise during pregnancy depending on your pregnancy period. The more fit and active you are, the easier for you to adopt for the changes in your body in a healthy way. It also helps to get back in shape after the child birth and helps you to reduce pain and discomfort during the child birth.

If you are in your early trimester, any regular exercise would be fine. A comfortable low impact work out which will improve your health and overall well being. Always remember you should not run out of breath during the exercise, which shows an excessive exercise. If you were not exercising before, start you sessions slow. Do not rush. Start with warming up your self first. And remember,

- do not exercise more than you can take.

- drink plenty of fluids and water.

- breath properly during exercise.

- try to keep your exercise as a daily routine.

- consult a therapist if possible.

In general try to avoid any exercises which hurts and pressure your abdomen area. (diving or boxing etc.) During your second trimester onwards, avoid doing any exercises which you have you lay on your back. The pressure on to your veins would be more, which will result in unconsciousness.

There are plenty of exercises you can do such as,

- cycling

- walking on a thread mill

- tennis

- swimming

- aerobics (for pregnant women)

- walking

- jogging (if you have jogged before)

- weights (if you have done it before)

- and massage therapy (prenatal and perineal) this can help to reduce anxiety, depression, relieve muscle & joint pains, and improve labor outcomes, vaginal tearing and reduce episiotomy.

Other than the above, you can consider doing exercises to strengthen your stomach and pelvic floor. By holding your stomach muscles and raising your back upwards (staying in a position with your arms and knees on the floor) helps you to strengthen your abdominal muscles. By practicing closing your rectum, vagina and urethra and holding it for several seconds helps you to strengthen the pelvic floor during and after you child birth. Hold these contractions as long as you can (but not excessively) before you relax them. Do it slowly.

If you have a mediball, it will be much helpful and easier for you when exercising. When you are pregnant, gravity and the weight of the baby puts a strain on your pelvic floor muscles. Working out on a mediball counteracts this pressure. There are many exercises you can do with the help of the mediball, which is highly beneficial to strengthen up your stomach and pelvic floor muscles. kindly contact your therapist for more information.

Always remember to keep your mind in a nutrition plan. when you exercise you burn more calories and a healthy diet in essential to keep you and the baby's health up to standard.

Stop immediately if you feel any discomfort during the exercise.

Please consult your doctor, before you begin any exercise plan.

Hope this helps.

Good Luck.

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Posted · Report post

Dear Sean,

Thank you for replying the above question posted by our lovely admin girl.

Both my wife and I are planning to have a child on board this year and your advise does come in handy. I have always heard from others that ladies who are pregnant should do some workout which will definitely help both mommy and baby but have been having this questions as to which type of exercise is best. At least you did provide some few good suggestions.

Speaking about massages, my wife complaints that she have back aches most of the time especially after a hard day at work. Now, if she is pregnant and complaints that she have back aches, what should I do? Give her a back rub? Ask her to get into a bath tub with warm water to ease the aches?

Regards,

Stephen Chong

www.rollofexposures.com

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Posted · Report post

simple yoga exercise is good for the first few months

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Hi Choy Ling and lesboutonsdemanchette, thanks for the advise :)

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Pregnancy exercise is one of the key factors in a healthy pregnancy for both mom and baby. It is extremely important, however, to know which types of pregnancy exercises are most appropriate throughout the three stages of gestation.designer sportswear

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simple yoga exercise is good for the first few months

I agree! Yoga during first few weeks would actually help you as your baby grows inside and your back has to carry the weight of the child.

It also helps you open up your pelvis in preparation for birth.

I've read a great article about pregnancy yoga and the author is from Malaysia too!

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It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.

If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2½ hours) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity.

If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, pre-term delivery, or early pregnancy loss.

Before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you're pregnant. Discuss any concerns you may have and know that you might need to limit your exercise if you have:

  • pregnancy-induced high blood pressure
  • early contractions
  • vaginal bleeding
  • premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early

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Posted · Report post

it is possible? cycling? oh, it seems dangerous...

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I advise you to consult with your doctor first and than adopt any exercise. Yoga is really good practice for physical and mental fitness. Waliking is also another good exercise during this condition.

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Aerobic exercise are best for women during pregnancy. As it is very helpful to strengthen heart and tone of the body. Exercise prevent low back pain in pregnan women and walk is also effective to improve blood circulation.

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