Nine months for your and your baby's well-being!
Careful movement and rest: does it really have to be like this?
It's time to dispel some myths about this very special time in a woman's life.
The direct experience of millions of women, confirmed by many recent studies, tells us that exercise during a normal pregnancy is not only possible but highly advisable.
Moderate and regular activity can reduce some of the typical complaints of this period and be a safe companion from the first to the last quarter of pregnancy.
And you need not already be a regular exerciser, since the type of routine recommended during pregnancy is also suitable for mostly sedentary women, and is therefore an excellent starting point for pursuing a more active lifestyle after delivery too.
After a thorough medical check-up to rule out any contraindications, a regular workout programme of about 30 minutes per day will enable each expecting mum to:
- decrease tiredness and sleeplessness, particularly in the first quarter;
- decrease the joint aches and pains caused by weight gain, improving muscle tone;
- decrease water retention and swelling in the legs and ankles, thanks to correct stimulation of the cardiovascular system;
- avoid gaining too much weight, by keeping metabolism up, especially starting from the second quarter;
- have an easier and quicker labour, thanks to improved muscle and tissue elasticity;
- enjoy herself and improve her overall mood.
But the benefits don't stop here: thanks to regular exercise you will also get back into shape after delivery much more quickly.
Which activities are allowed?
The type of workouts may vary according to the period; moreover, intensity should decrease as pregnancy advances.
For instance, regular runners can continue running moderately in the first quarter, then should switch to walking or stationary cycling when the increase in weight and abdominal volume makes it preferable to avoid bouncing movements.
Light weightlifting and stretching are also important to improve circulation and blood pressure, and to build muscles: this will also help you avoid incorrect postures, the cause of classic pregnancy backaches.
Beyond planned workouts, in pregnancy too the key to health and wellness is to get regular exercise.