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Exercise during pregnancy: what can we do to stay healthy

During pregnancy, our body undergoes significant changes. As a result, even if we’re quite athletic, there are certain things we can’t do during these 9 months. It might even happen that we don’t want to engage in the same sports we used to love because we don’t feel as good doing them.

Doctors advise against high-impact exercises, such as those involving jumping, as well as exercises that require abdominal effort. Contact sports like volleyball, hockey, and other group sports are also not recommended due to the higher risk of getting hit.

If you’re very athletic or have a regular exercise routine, you can continue doing it, but not in a competitive manner. And if you’re not used to exercising, it’s not the time to start unless it’s something very gentle.

However, engaging in some physical activity is extremely important since it’s proven to improve our mood, promote better sleep, and reduce some of the physical discomforts we might experience. Additionally, it helps us control, even if just a little, the weight we gain.

The key is to choose exercises that don’t exert excessive effort and to consult with your obstetrician before starting any exercise regimen.

Here are some activities that pose minimal risk of injury, benefit the whole body, and are generally safe to perform until the time of delivery:

Walking

Walking is one of the best activities for pregnant women. It’s an exercise that doesn’t require intense physical effort and can be done anytime and anywhere. Wearing appropriate footwear is important to avoid any discomfort in the legs or spine.

Prenatal Gymnastics

There are various types of specialized gymnastics designed for pregnant women. These help us prepare our bodies for childbirth and postpartum, as they strengthen our muscles and make us more resilient to bodily changes and the strength required during certain moments.

These classes typically combine aerobic exercises with stretching and relaxation. Additionally, many groups provide a space for discussion and reflection at the end of the class, allowing participants to ask questions or share experiences.

To go through labor as a team with our baby, it’s important to understand what’s happening with our bodies, what we need, and what it’s asking for at any given moment, reducing room for error.

Swimming

Swimming, water walking, and aqua aerobics allow movement without putting pressure on the joints.

It’s important to choose a style that feels comfortable and doesn’t strain or hurt the neck, shoulders, or back muscles. The breaststroke style might be a good choice. Using a float board can help strengthen the leg and gluteal muscles.

Furthermore, in the water, you can still feel light and move with ease throughout pregnancy, despite the weight gain.

Yoga

The exercises performed in yoga classes help us strengthen and stretch muscles, providing the flexibility we’ll need during various moments of pregnancy and childbirth.

Moreover, the movements inherent to yoga don’t harm the joints, and the pace of practice is generally calm and easy to follow.

Stretching

Stretching is perfect for maintaining elasticity, relaxing muscles, and preventing injuries. It’s also advisable to use it as a way to elongate after any exercise to prevent cramps and contractions.

Stretch Marks

Another significant benefit of exercising during pregnancy is that it reduces the chances of developing stretch marks.

During pregnancy, it’s common for women to develop stretch marks in specific areas of the body as the skin stretches to accommodate the growing baby over several months.

These marks are typically found on the abdomen or breasts. Abdominal stretch marks are a result of the uterus’s growth and usually appear in the second trimester of pregnancy.

Stretch marks can also develop on the lower back, buttocks, or even in the vaginal area. They usually appear in regions where fat accumulates.

What to do about stretch marks

There are specialized creams for preventing stretch marks, like belly balm, which help enhance the skin’s natural elasticity.

One of the most reliable products in this category is Jess Beauty’s belly balm. When choosing how to take care of ourselves, considering the brand’s reputation and trustworthiness is essential.

Established and reputable brands often prioritize quality and safety in their formulations. Jess Beauty is a highly recommended and reliable brand that prioritizes high-quality, effective, and safe ingredients while producing top-notch products.

Stretch marks occur when collagen and elastin fibers in the dermis, the inner layer of the skin, tear.

These fibers are elastic to accommodate changes in skin volume. However, when the skin stretches abruptly, as is the case during pregnancy, collagen production is disrupted due to insufficient time for production.

Consequently, the elastic fibers break, leading to the appearance of these scars on the skin known as stretch marks.

Regular physical activity can improve both the mother’s and the baby’s health, making pregnancy, labor, and postpartum recovery easier. Additionally, it can help delay the appearance of stretch marks, which is a common concern for most pregnant women.

Opting for exercise is more than advisable to go through this moment that will be etched in us forever in the best possible way.

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