Exercise During Pregnancy
“A Baby is a REASON not an excuse”
Is exercise during pregnancy safe?
The answer is YES, absolutely!
In fact it is actually encouraged, as more and more studies find that babies born to strong healthy mums, are very often stronger and healthier babies!
The benefits of exercising during pregnancy for ladies don’t just stop there. There are several benefits of doing as little as 30 minutes a few times a week in the gym that can make your pregnancy all the more enjoyable and comfortable.
We have chosen the 7 biggest benefits of exercise during pregnancy for women based on the experiences of many of the ladies we have had the pleasure to train with at Curvalicious Ladies Gym Dubai.
Before we go over these, it is important to remember that although it is good for mother and baby to keep moving during your pregnancy, you will have to adjust your goals and expectations similarly to what we wrote about in our fasting and fit article for ladies in the Gym during Ramadan. During your pregnancy, working out in the gym or outdoors will not be about weight-loss or extreme muscle gain.
Prenatal exercise is all about maintaining your fitness levels, or building them up very, very slowly if you are new to fitness. It is also a good idea to work on a few specific strengthening movements to protect your back posture and prepare your body for labor. Working out in the gym during your pregnancy should never be too much or too strenuous and always be sure to get the all clear to go ahead from your doctor first.
7 Benefits of Exercising During Pregnancy:
Each stage of pregnancy brings a different set of sleep challenges as your both your hormonal chemistry and body shape changes. Regular exercise helps to naturally regulate your body clock so that you are able to fall asleep more quickly and enjoy a deeper, most restful sleep.
For the best results during your pregnancy it is recommended to aim for the gym early in the day, either first thing in the morning up to 4:00pm latest. This is because, as I’m sure you will have experienced, exercise releases endorphins that will energize and wake your body up. Some ladies have found that if they do a gym session too late on in the evening, they feel too energized to fall asleep quickly when it comes to time to sleep!
Gestational Diabetes is one of the most common complications that affect many mothers-to-be. In recent years, more studies have shown that women who take part in some form exercise program 3-4 times a week are much less likely to develop gestational diabetes and even improve their babies’ insulin sensitivity into adulthood!
In 2012, one study showed that active women are even less likely to have unplanned cesarean sections .
Bounce back to shape FAST after your baby is born
Taking some time out to exercise during your pregnancy will help your body keep the muscular connections that you need to regain your strength and shape post delivery! Working out also gives your immune system a boost. A strong immune system can help your body heal faster after delivery and keep you in good health to look after the new arrival!
Two things happen naturally that affect a woman’s posture during pregnancy . Number 1, when the baby grows and your abdominal muscles stretch, these muscles are less able to engage and support your lower back. Number 2, changes in hormonal chemistry naturally causes pregnant women’s joints and ligaments to loosen.
There are several different exercises you can do to combat this and help alleviate any back pain you might be feeling, or even prevent it before it strikes. For example Pelvic tilts are a great way to strengthen your abdominal muscles and they give a nice stretch of the low/mid back to help with discomfort.
It is totally normal to have mood swings from time during pregnancy (Husbands beware!). Firstly there are all those hormonal changes and then there is the mass of emotions you might be feeling about becoming a parent for the first time or having another child.
It is totally understandable but equally important to have a healthy outlet to release this tension, which is where exercise can really help during pregnancy. As we all know, exercise releases feel-good endorphins and other natural brain chemicals such as serotonin that enhance good feelings. A break away to the gym can also help take your mind off things for a while and if you join in a group exercise class at Curvalicous Ladies Gym, you’ll have a whole team of awesome ladies surrounding you to lift your spirits!
Pregnancy can really take it out of you, let’s face it; growing a human being is hard work on the body! Although it is important, as mentioned, not to push yourself too hard, a little exercise a few times a week will strengthen your cardiovascular system so that you won’t feel fatigued so easily.
The world’s top athletes take over 2 hours to finish a marathon of 26.2 miles and on average mums can spend this time in labor! It’s simple, training your muscles little and often will help prepare your body for labor just like an athlete prepares himself or herself for race day! One study found that regular attendees to prenatal water aerobics classes were 58% less likely to request pain relieving medication during labor in comparison to women who avoided exercise during pregnancy.