Exercises and precaution to be followed during pre pregnant days

Obesity is a serious concern for conceiving a child by a pregnant women. Exercises reduces the chances of diabetes, blood pressure and increases the chances of successful child delivery. Exercise also reduces depression post pregnancy.  Overweight women faces pregnancy complications and which might cause c-section incision for child birth. There happens to be health problems resulting due to pregnancy leading to increase in back pain, weight gain. If women are acquainted with exercises regularly then they can continue doing it during and after pregnancy days. But, if not acquainted with exercises earlier then it is advisable to ignore for initial 3 months of pregnancy. Also, physical high intense exercises should be avoided . 

Continuing with moderate exercise will keep body fit and keep mind from undue depression and allow mind to think positive.  Always exercise under medical guidance and the trainer or personal instructor should be aware about pregnancy related exercises and should not recommend exercises that can impart pressure on as sensitive body as of a pregnant women. Exercise should be followed by maternity support belt and its use is advisable only during physical rest.

A routine should be followed regarding food habits and exercise regime on daily basis. Women need to warm up and stretch before starting actual exercise. Need to  stop physical exertion if any kind of pain is experienced.  It will be a good habit to travel office by walking or by cycling after pregnancy to achieve pre pregnancy shape.  Exercise should be planned properly keeping balance diet into consideration. Body should be properly hydrated  and women should ensure to drink water properly and consistently throughout the day.

Zinc supplements will enhance immune system and will help to fight cough, cold and flu. Yoga is a typical exercise format made for this kind of delicate and sensitive situation. Yoga helps to keep mind calm and facilitates toning of reproductive organs. Blood circulation improves gradually and keep the baby active along with the mother. Other exercises like Pilates is also extremely helpful to pregnant women. It strengthens pelvic muscles and abdomen as like Pregnancy belly band . This exercise uses hands and knee to perform. It helps in regaining shape in a short time. But, it should be avoided during later stages of pregnancy.  This should be performed under strict guidance. Squatting is another form of practice for pregnant women to keep themselves in an upright position for 5 to 8 months before child birth. This eases child birth and set the position of the child in the womb. Pelvic floor muscle exercise is another form to strengthen constriction and opening of vagina muscles.

This helps during child birth. This can be practiced during urinating. Try to stop the urine flow by constricting vagina muscles and then again releasing it. This kind of exercise has to be followed every time you urinate till the delivery. Exercises related to spine or vertebral columns will ease pain during child delivery which is also essential.

During pregnancy, women should keep one thing in mind that they should avoid strenuous and long duration exercises, drink enough water , avoid overheating and recognize physical pain during work out. Avoid exercise in hot and humid weather conditions, light and loose dresses has to be worn and sauna steam bath should be avoided. Precautionary measures will help to recover with ease. Wearing pre pregnancy jeans will help to keep the child in mother’s womb in proper position and facilitate birth.