Antenatal exercises is now a days talk of the town, but very few people promote the importance of fitness before the conception.The fitness levels before you conceive will determine the outcome of the pregnancy and also the exercises which you can continue throughout the pregnancy. Working out before you plan for a baby will help you to increase your energy levels and help you to manage your weight.
A study in Columbia University of public health found that fit women who exercised atleast an hour a day three times per week have low risk pregnancies and increased birth weight babies by about 5%, decreased risk of delivering premature babies.They are also able to more easily handle stress and do better emotionally.
Two weeks prior to conceive, you should stop all sports or activities that are jarring or carry a risk of abdominal trauma. Activities such as surfing, horse back riding, soccer, skiing, rock climbing, gymnastics should be discontinued.
EXERCISES which helps you to conceive better:
Its one of the ideal preconception exercise. If you are unfit and overweight this low impact exercise will help you to shed those extra pounds.Once you conceive it can be continued as long as you can exercise.
Biking is another form of low impact exercise. It helps to maintain the weight and also improves circulations, and reduces risk of gestational diabetes.
This is considered one of the best exercise even after you conceive.It helps to improve your cardiovascular, muscular strength as well as endurance.
It is a mind-body workout that simultaneously strengthens and stretches you. Most of the exercise focus on initiating the movement from your core. Good core muscle strength will prevent you from back pain and also prevent post partum abdominal sagging.
It again helps you to improve flexibility, reduces stress.Certain poses in yoga have been found to be beneficial as they increase the blood supply to certain organs.
Weight training prior to pregnancy, either through body weight exercise or with dumbells or resistance bands or stability balls will give you a base level muscular strength.Squats, pushups, lunges and plank are examples of safe exercises. Muscle strength will help you to cope up with pregnancy discomfort and prevent low back ache.
Progressive relaxation techniques can be used also deep controlled breathing can help to relax the body.
PELVIC FLOOR EXERCISES
Pelvic floor exercises are very important to prevent complications like incontinence. Check out the pelvic floor exercises on http://fitnessphysios.blogspot.in/2012/03/incontinence-in-women.html
CORE EXERCISE: Exercises targeting your Transversus abdominis and other abdominals are very important.The exercises included are pelvic bridging, pelvic tilt, plank, side plank etc.
- Regular gynecological checkup
- Give up drinking,smoking habits
- Take folic acid Tablets as prescribed by physician
- Eat healthy food
- Keep yourself well hydrate
- Get your weight checkup done
- Avoid infections.
- Check out environmental risks
HAPPY MOTHERHOOD !!!
DISCLAIMER: Kindly consult a physical therapist or certified trainer before attempting the exercises.