Written By Eve Anderson / Reviewed By Ray Spotts
Pregnancy is a time of incredible change. It can also be difficult for many women as they must adjust their bodies and lifestyle to accommodate the growing baby inside them. There are several benefits that prenatal exercise can offer pregnant women. This blog post will discuss seven benefits of prenatal exercise for an effective pregnancy workout plan.
1. Reduces the risk of gestational diabetes
Gestational diabetes can be caused due to several factors like age, genetics, etc. It can also be related to pregnancy hormones and an imbalance in the body. Gestational diabetes can cause complications for both mother and child if not controlled well. Therefore, prenatal exercise plays an important role in preventing it.
One study has shown that yoga has a greater impact on reducing gestational diabetes than aerobic exercises like walking or swimming. Prenatal yoga postures improve balance, flexibility, muscular strength and coordination, which help keep blood sugar levels under control more effectively than regular aerobic exercises during pregnancy.
In addition, prenatal yoga helps women remain stress-free during pregnancy, which aids weight loss by burning calories derived from fat tissue instead of carbohydrates.
2. Reduces backache and joint pain
Staying active during pregnancy helps reduce the amount of strain on their lower back and pelvic region, leading to increased discomfort during pregnancy. Regular exercise also helps strengthen their abdominal muscles, leg muscles, hips, thighs and buttocks, which help them carry the extra weight more comfortably.
Their posture is maintained by activating certain muscles in their body, which strengthens them further. This results in proper alignment of their spine, so it does not cause any damage to the ligaments or bones over time, leading to pain or discomfort in the joints.
Prenatal exercises like yoga are especially beneficial as they can even align their pelvis properly, preventing future problems like bladder pool - a condition where the bladder falls out of position and creates discomfort when carrying out daily activities.
3. Reduces stress and anxiety during pregnancy
Prenatal exercise keeps them fit and reduces the level of stress in their mind so that they remain relaxed during their pregnancy. Being mentally stressed can also cause serious complications for both mother and child.
Relaxation techniques like yoga and meditation coupled with prenatal exercises will help calm their nerves and bring a smile to their face throughout the duration of their pregnancy.
According to a study, women who performed 30 minutes of aerobic exercises three times a week had significantly reduced levels of depression compared to those who just did regular prenatal exercises at home without any supervision.
4. Prevents loss of muscle tone due to hormonal changes
Hormonal imbalances cause a decline in muscle tone and density during pregnancy, reduced with prenatal exercises. Prenatal exercises increase the blood flow to the muscles and keeps them toned, thereby preventing loss of lean body mass, also known as sarcopenia.
It also helps prevent varicose veins and hemorrhoids that develop due to the pressure exerted by the growing uterus on the pelvic veins.
5. Increases energy levels
When they exercise regularly, their body releases endorphins - a chemical produced in the brain - soothing pain and increasing energy. This will help them remain active throughout their pregnancy without exerting too much or putting their unborn baby at any risk whatsoever.
Exercise reduces fatigue and boosts motivation levels providing them with sufficient energy to carry out their daily activities, both at work and home. Prenatal exercises also help women better handle the intense physical changes that occur during childbirth.
6. Prevents excessive weight gain during pregnancy
Many women gain around 35 to 40 pounds (15-18 kg) during pregnancy. The extra weight not only puts an excessive strain on their body but also predisposes them to various health conditions like gestational diabetes, high blood pressure and preterm labor.
Prenatal exercises help regulate the appetite, preventing overeating or binging on junk food that is difficult to burn to lead to weight accumulation. Also, regular prenatal exercises prevent excess fat storage in their liver, making it easier for their body to handle the hormonal changes taking place inside of it.
Regular exercise has also been shown to control insulin levels in diabetic patients, thereby reducing gestational diabetes risk factors.
7. Helps with sleep patterns
Being pregnant comes with sleepless nights, fortunately, prenatal exercises help to regulate sleep patterns. They also help ease pain and discomfort in case they are experiencing any problems like insomnia or fatigue in the later stages of pregnancy.
Regular prenatal exercise combined with a healthy balanced diet allows them to remain in shape and helps in maintaining normal weight gain during pregnancy by burning excess calories.
In conclusion, prenatal exercises go a long way in ensuring that the mother and her unborn baby remain healthy throughout her pregnancy. They help improve the mother's general well-being and make a smooth transition through childbirth and recovery.
The benefits of prenatal exercises for the mother and the unborn baby are innumerable and can go a long way in helping them have a rewarding pregnancy.
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Eve Anderson is a quirky, sharp, and meticulous copywriter with a bachelor's in communications from Washington State University. She loves exploring antique stores, roaming redwood forests, and critiquing the absurdities of modern civilization.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.