Need some gym motivation, Mamas? Pregnant women who workout regularly have a lower risk of getting gestational diabetes, pregnancy-induced high blood pressure and excess weight. They also have fewer aches and pains, more energy, and after delivery a faster return to their pre-pregnancy shape. What's more, children of exercising moms have lower rates of obesity and diabetes years later.
Five amazing benefits of working out throughout your pregnancy
1. Better Sleep
Finding a comfortable sleeping position can be difficult as you get further along and your tummy is growing. Exercise will help work off additional energy and tire you out, which will lull you into a deeper, more restful nights sleep.
2. Increase your energy
Pregnancy takes a lot out of us, but regular exercise 30-40 minutes a day 5 days a week will help to get you through your everyday with more energy and a better nights sleep. Exercise strengthens your muscles which in turn will make your day-to-day tasks that require more energy when pregnant, easier. Even walking up the stairs with the extra weight in the front, or grocery shopping can be a feat without training your body to be stronger. Exercise also strengthens your cardiovascular system so you won’t tire as quickly.
3. Reduce pregnancy discomforts
Regular exercise stretches and strengthens your muscles; this will help your body cope better with all the aches and pains of pregnancy. Walking improves your circulation, a proper resistance training routine will help keep your core muscles strong to help you through the birthing process and stretching will ease tension in your low back and hips.
4. Preparing for childbirth
It is no myth that childbirth is a marathon that requires stamina, so working throughout on your cardio endurance will help keep you going strong through this amazing race. The better shape you are in, the stronger you will be come in labour and can also reduce delivery time.
5. Get your body back faster after baby is born
Need I say more? This is a major motivating factor for women to stay on track with workouts or start an exercise routine during pregnancy. If you have kept up with your exercise and maintained strength in your muscles and endurance through your cardiovascular system throughout your pregnancy, it will be easier for your body to bounce back to the your pre-baby body!
Overcoming the obstacles of common pregnancy symptoms can affect your motivation to get the exercise you need. Here are tips to combat them.
Nausea: Note what time of day your nausea hits hardest and avoid exercising then. Be sure to fuel before you exercise, 60 minutes prior and include some whole grains to power your workout.â€¨
Exhaustion: Exercise early in the day before you feel exhausted. Be sure to listen to your body a good 30-40 min workout daily is all you need. It will help boost your energy and kick some of that exhaustion.
Swollen feet and ankles: Exercising early in the day can also help you avoid getting sidetracked by ballooning ankles and feet. Swelling tends to be worse as the day goes on. Be sure your workout shoes are not too tight to let those feet move around comfortably through your workout. If swelling is becoming bothersome, try swimming or biking as your workout to take the pressure off those ankles.
Back Pain: Stretch your lower back everyday with cat-cow move;
Get down on your hands and knees, wrists directly under your shoulders. Slowly round your back, hold for a breath in. Then exhale arch your back, tilting your pelvis towards the floor.
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