Staying healthy and fit during your pregnancy is one of the best things you can do for yourself and your upcoming child. Engaging in moderate exercise has been scientifically proven to improve circulation. It improves fetal development and reduces the risk of gestational diabetes.
Getting up and moving around will help you feel better, even if you have morning sickness or other discomforts of early pregnancy. However, you must take rest in between these physical activities to save yourself from strain.
A first-trimester exercise regimen will also help you regulate weight gain and prepare you for bearing more weight. According to the American College of Obstetricians and Gynecologists (ACOG), regular physical activity during pregnancy can lower the risk of preeclampsia. It helps decrease the complications such as preterm birth along with reducing the chances of cesarean delivery.
Exercising will also get you in shape for childbirth while strengthening your mood and sleep. The following guide covers more pregnancy tips associated with exercises during your pregnancy.
Where to Start with Your Exercise During Pregnancy?
If you didn’t exercise regularly before you were pregnant, now is the time to start so that the habit serves you for a lifetime. Two things to keep in mind during this time are:
Start with a low level of exertion and gradually build up to 30 minutes per day or 3 to 5 times per week.
If possible, you may also try working with a trainer who has expertise in helping people work out during pregnancy.
First Trimester Exercise: Things to Do
You can resort to multiple exercises and workout sessions during your first trimester of pregnancy. Here are a few healthy exercises you can try in your first trimester:
Pilates
Pilates can help you deal with two primary challenges you may experience during pregnancy: lower back pain (which affects nearly 50–70% of pregnant women) and balance.
Pilates also helps you build your core muscles through a series of floor exercises and equipment. It enhances pelvic stability, which is vital for reducing the risk of diastasis recti or separation of the abdominal muscles.
Yoga
Yoga supports you to build strength and balance, reduces blood pressure, and keeps muscles limber. Prenatal yoga has been shown to decrease cortisol levels which is a stress hormone. It promotes relaxation and helps you to manage anxiety and mood swings.
Yoga also teaches you breathing rhythms to assist you during your delivery. Research suggests that regular yoga practice can increase fetal birth weight and reduce labor complications. Additionally, it can prevent osteoporosis by building bone mineral density (BMD), which declines postpartum due to calcium loss.
Walking
This physical activity is what our bodies are naturally made for, and it also makes for an excellent pregnancy exercise. Walking at a moderate pace can improve cardiovascular health. It lowers blood pressure and reduces the risk of excessive gestational weight gain.
An easy stroll will get you moving, and you can quickly build upper body strength by swinging your arms. Walking also helps get your heart pumping by picking up the pace. According to research, pregnant women who engage in brisk walking for at least 150 minutes per week have a 40% lower risk of developing gestational diabetes.
Consider Stem Cell Banking for Your Child
Exercise during pregnancy and other physical activities are just a single aspect to look out for when you’re an expecting mother. You must also consider other alternatives to keep your child healthy after birth. One such option is stem cell banking service, which supports the collection and storage of hematopoietic stem cells (HSCs). It is capable of treating over 80 life-threatening conditions which include leukemia and immune system disorders.
You can visit our experts at Cryoviva Life Sciences to learn more about the stem cell banking process. It helps you store the stem cells in secure labs for future usage. The process involves painless collection at birth. It further includes cryopreservation at -196°C in liquid nitrogen, and storage in specialized facilities ensuring viability for decades. Visit the website for a consultation now!
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