Pregnancy

6th July 2020
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For everyone pregnancy is a very delicate state in a women’s life, as many things can affect a mum or babies’ health and development.  Rather than the belief that no exercise should be undertaken, there are many benefits to exercise during pregnancy, as many health advisors recommend.

Benefits:

  • Prevent diseases like gestational diabetes, that can affect your health and the growing baby
  • Cheer you up, exercises can boost your mood, helping with anxiety or depression that can be quite common during pregnancy
  • Lower blood pressure
  • Help with fatigue. Exercise increases your energy level; improve blood circulation helping you feel better
  • Improve quality of sleep
  • Relieve constipation
  • Reduce risk of pregnancy and delivery complications
  • Speed post -delivery recovery
  • In the baby exercise is beneficial in controlling the BMI, enhance neurological and circulatory systems and reduce the consequences of gestational diabetes in the baby.

If you were not regularly exercising before being pregnant, would like to start a new activity or even to be completely sure it’s safe to do so, ask your doctor to get the green light and consider some safety rules before acquiring the benefits of your workout:

Exercises to avoid:

  • Any contact sport or the ones with high risk of falling
  • Exercises that involve lying flat on your back (2°and 3° trimester) – the size and weight of the enlarging uterus can compress major blood vessels and decrease circulation to your baby and you.
  • Advance abdominals exercises
  • Deep movements like contortion, deep yoga poses or deep stretching. They can increase the risk of injury because every joint is more flexible during pregnancy due to some hormones.

It is also very important to stop exercise immediately if you become aware of any of these signs and consult with your doctor:

  • Vaginal bleeding
  • Regular, painful uterine contractions
  • Unusual pain anywhere
  • Dizziness
  • Unusual shortness of breath
  • Chest pain
  • Fluid leaking from your vagina
  • Feel extremely tired or too hot
  • Problems sleeping
  • Cramps that doesn’t go away.

Here are some good links for some exercises and stretches: 

  • The mayo clinic has a series of back stretches that are very good and safe for any stage of your pregnancy.

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/multimedia/pregnancy/sls-20076930

  • Mobility and stretches. Particularly good for hips and low back.

https://www.youtube.com/watch?v=CuAUPB1MDYk

  • Beginners. A little bit of strengthening but very good to start

https://www.youtube.com/watch?v=PdCSrLEONQE

  • 10 min workout: for something more challenging, not only stretch and feel energised

https://www.youtube.com/watch?v=8qvopY5HddU

  • Full body workout, some cardio and strengthening. In these videos you will find a full body workout for about 20 to 30 min, good for anytime during your pregnancy, but if it’s your first time doing exercises or you’re not familiar with the movements it’s better to start with something easier and shorter and slowly progress from there.

https://www.youtube.com/watch?v=GSKw35zMQzg
https://www.youtube.com/watch?v=2UZasSigs0g
https://www.youtube.com/watch?v=zH4O4aA4wA8
https://www.youtube.com/watch?v=lDoomXt4sQs
https://www.youtube.com/watch?v=N51VGONRPH4
https://www.youtube.com/watch?v=SVMRCH5CpGA

  • Few very simple exercises for women with low back or hip pain.

https://www.youtube.com/watch?v=RreRkLfDymQ
https://www.youtube.com/watch?v=e4o2bvPlbX4
https://www.youtube.com/watch?v=V9W6aVHOQk4
https://www.youtube.com/watch?v=8d7C88ktL1I&list=PLU9JyXjaxVha7eSaFVma9ZpcPlMcoX_i8&index=11

There is a lot you can do! So it doesn’t matter if you weren’t a gym fan before, any moment in life is a good time to start and reap the benefits of exercising. It will be great for you and for your baby! Just find what you enjoy and more suitable for you, progressing slowly and always remember the safety signs.

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