A consistent running regimen during pregnancy is impressive, but an afternoon run alone is not enough to maintain your current level of strength. But there are a handful of exercises all pregnant women, especially runners, should do regularly to help with strength, posture, and comfort in the later stages of pregnancy. For example, the supported V-sit roll back will help during labor when you are in a similar position for a long period of time. Dougan emphasized the importance of women doing these exercises frequently, regardless of whether they are pregnant. Perfect the five moves below, and you might be surprised how strong you really are—even as your body changes. This exercise helps strengthen the pelvic-floor muscles to improve bladder control during and after pregnancy.
Contact sports are activities such as football, rugby, hockey or martial arts. Any exercise or activity where there is a risk of falling, such as skiing, climbing or horse riding, can be risky. This is because your growing bump alters your centre of gravity, which can make it harder to keep your balance. If you have gone somewhere that is over 2, metres, you should wait at least four to five days for your body to adjust before you do any exercise. Nitrogen gas bubbles can pass across the placenta and your unborn baby has no protection against decompression sickness.
Exercise during pregnancy does wonders. It boosts mood, improves sleep, and reduces aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby is born. If you've been diagnosed with gestational diabetes, exercise can help you manage the condition and prevent complications.
Prenatal exercise offers loads of health benefits. But before you lace up your sneakers and hit the track, make a pit stop at your practitioner's office to get the green light on workouts. Here are the exercises to avoid when you're expecting, along with tips to exercise safely during pregnancy.