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Some benefits of exercising during pregnancy include improved posture, good appearance, relief from back pain, stronger muscles that can support the weight of the baby and help in labor, flexible joints, improved blood circulation, increase in energy levels, relaxed muscles, less fatigue, better mental health with feelings of well-being and freshness of mind.
Prenatal physical fitness programs for mothers should include exercises that can promote strengthening of muscles and improve flexibility of joints and ligaments. Daily exercises should include stretching, lifting weights and relaxation. Apart from these, one could do gentle exercises like cycling and swimming for at least 3 times a week directed for improving aerobic activity. Once a week, mothers should check for separation of abdominal muscles.
One important factor pregnant mothers should consider is about the intensity of the exercise and the time. Vigorous exercising and over exertion can be harmful to the baby and the mother. Every exercise should be repeated for 5-10 times a day. One should hold each position or stretch for 20-30 seconds. However, repetitions can be increased depending on the comfort level.
Aerobic activity should be sustained for 15-20 minutes. This also depends on the comfort factor. However, one should not go beyond the point of moderately heavy perspiration. High level of intensity, increased body temperature, heavy breathing and exhaustion that occur at the time of aerobic exercise are strictly not permitted for pregnant mothers. The best activity recommended during pregnancy is walking. |
