Planning to get pregnant? – Excellent But Prepare your body through these exercises
Thinking about starting a family?
Congratulations! Planning a baby requires you to take into consideration
several factors such as financial stability to bear the added experiences or
the mental health of both the partners to be able to welcome a child in their
life. Another important factor many women often miss is preparing their bodies
for the challenges of carrying a baby. If your body is not fit or strong
enough, you can have your pregnancy journey filled with back pain, leg pain and
other discomforts. Here is how you can prepare your body for pregnancy.
Before conceiving, it's crucial to attend
to any enduring musculoskeletal problems like sciatica, plantar fasciitis, hip
issues, or back pain. Injuries or discomfort tend to intensify during pregnancy
due to heightened spinal pressure and hormonal alterations. Consider consulting
a physical therapist to tackle these issues a few months before attempting to
get pregnant.
Doing regular cardio helps keep you fit, especially if you are planning to get pregnant. The reason: During pregnancy, the expectant mother's blood volume increases by 45 percent, heart rate increases and she may also face a risk of gestational hypertension. Exercise helps with all of these stresses, according to health professionals.
Choose an
aerobic activity that you enjoy and can maintain consistently. Options such as
walking, running, swimming, cycling, and dancing are excellent choices. Cardio
can also be done while you are pregnant, however, it is important to consult
your doctor for the same, as the safety can vary from person to person.
Pregnancy places strain on the pelvic
floor, a network of muscles at the pelvic base. Weakness in this area can lead
to issues like incontinence or discomfort during pregnancy. To enhance pelvic
floor strength, consider exercises such as quick flick Kegels, heel slides,
happy baby pose, lunges, and squats
As pregnancy progresses, your core muscles
must support the rapid growth of your uterus and abdomen. Weak core muscles can
result in lower back pain and discomfort, as they struggle to bear the
increasing weight. Strengthen your core with activities like planks, side
planks, and enhance abdominal flexibility with breathing exercises. Engaging in
workouts like yoga and Pilates can enhance both core strength and flexibility.
Your lower-body muscles will work overtime
during and after pregnancy. They will be bearing the additional pregnancy
weight and also play a crucial role in safely lifting and lowering the baby
after birth. Include exercises like squats, bridges, and deadlifts to
strengthen your glutes and legs.
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