Are you aware of the many benefits of exercise during pregnancy? The list ranges from controlled weight gain to developing a better immune system for the baby. Physical activity during pregnancy plays a vital role, both for you and for your growing baby. Exercise makes you happier, less stressed, and feel more in touch with the baby.
Try to stay as active as you can. Thirty (30) minutes or more of low to moderate-intensity exercise a day is recommended for pregnant women who don’t have any complications.
Pregnancy fitness can be started from 14 weeks on, but you should always follow the advice of your health care provider before enrolling in any fitness program. Be sure to stop any activity if you experience pain or fatigue during the exercise.
Safe Activities During Pregnancy
◆ Walking ◆ Jogging ◆ Cycling ◆ Stairmaster ◆ Swimming ◆ Aquafitness ◆ Rowing ◆ Yoga ◆ Pilates ◆ Spinning ◆ Muscular/strength training ◆ Elliptical/cross-trainer machine ◆
Activities to Avoid During Pregnancy
◆ Rollerblading ◆ Cross-country skiing ◆ Water skiing ◆ Scuba diving ◆ Skating ◆ Soccer ◆ Basketball ◆ Obstacle courses ◆ Contact activities such as hockey, football, rugby or broomball ◆ Parachuting, rappelling or rock climbing ◆ Rucksack marches and casualty evacuation
Benefits Exercise during Pregnancy
1. Improved well-being and boosted energy levels
2. A stronger body, with better posture
3. Reduced levels of back and pelvic pain
4. Controlled pregnancy weight gain
5. Overcoming morning sickness
6. Reduced stress levels and better sleep
7. Decreased level of gestational pregnancy
8. Decrease constipation
9. Reduce the risk of muscle cramps
Benefits of Exercise for Baby Delivery
10. Improved pain management during labour
11. Stronger pelvic muscles for easier delivery
12. A faster recovery following delivery
13. Minimizes risk of post-partum depression
14. Decreased incidence of vaginal tearing
15. Lower chance of needing a c-section and intervention of delivery
Benefits of Exercise for Your Baby
16. Improved oxygen flow to the placenta therefore to the baby
17. Improved neurological development
18. Healthier, calmer, and leaner babies
19. Decreased colic problems
20. Healthier heart and lungs of the baby
21. Improves functions of blood vessels in baby’s body
22. Makes immune system stronger
Written by: Tina I URETEN, MD, RDMS, RDCS
Invite families and friends to witness this memorable event of your pregnancy. Celebrate that special child-bonding moment with your loved ones, wherever they are in the world.
There is nothing more beautiful than your baby's heartbeats. Save that sound forever in a UC Baby® Heartbeat Bear®. It's not just a great keepsake, but also an effective way to sooth your baby to sleep.