Pregnancy is a joyful time for any woman, but it also comes at a price. From swollen feet to an aching back, women often experience a lot of discomfort. Fortunately, there are ways to ease feelings of discomfort. Exercise can improve a woman’s body so that it is better equipped to handle both pregnancy and birth. In fact, there are at least a few exercises you can safely do while pregnant.
Take a Stroll
Walking can do wonders for a pregnant woman. Walking is an easy and bearable form of exercise that you can do throughout any stage of pregnancy. For added benefits, take a stroll outdoors. The sunlight and fresh air can help boost serotonin levels in the brain, which can create feelings of happiness. Feeling calm and happy can help reduce pain and discomfort.
Furthermore, as your midsection swells throughout each stage of pregnancy, you may begin to feel slightly off balance. Walking allows you to adjust to your changing center of balance, therefore diminishing the risk of trips and falls while pregnant. Trips and falls can result in injury to both you and your unborn child. Therefore, walking is a highly recommended exercise.
Easy Exercises for An Optimal Pregnancy
Rock the Pelvis
Rocking or tilting the pelvis has amazing benefits for pregnant women, and it is a fairly easy exercise to perform. To perform this exercise, you need to get down on your hands and knees and gently tilt your pelvis up and down. Avoid arching your back to tilt your pelvis. Instead, gently contract your abdominal muscles to create the tilting motion.
Pelvic rocking, or tilting, loosens the pelvic region, which allows you to prepare for labor and delivery. Furthermore, it is recommended that you perform this exercise at around 30 weeks to help your baby turn into the correct head down position that is optimal for birth. Sometimes babies have trouble moving into the proper position. This simple exercise will make things easier for both you and baby.
A simple, yet highly recommended exercise called the butterfly can also make pregnancy easier. In order to perform this exercise, you need to sit on the floor and place the soles of the feet together. You should then move their legs up and down similar to that of a butterfly’s wings. The motion helps to make the body more limber, therefore easing pain and discomfort associated with back pain.
The butterfly can reduce pressure on the sciatic nerve and even create more flexibility in the pelvic area. For additional benefits, have your partner push down on your knees to create a bit of resistance. Women can perform this easy exercise at any stage during their pregnancy. Of course, it is recommended that you speak with you physician before starting any routine.
Most importantly you should also check out what to eat during pregnancy. The right diet combined with proper exercise can greatly improve pregnancy, labor, and delivery. Furthermore, your body needs the right kind of foods as a source of fuel, particularly when performing any specific exercises. Since you are now eating for two, you will need to learn which fueling foods work best for you and your baby.