You know about the recommendation for exercise duration per week right? It’s not only important for people who are planning for pregnancy but for all people who want to make the most out of their lives. Maybe you should start doing pregnancy exercises at home?
Research has shown that those who exercise for at least 150 minutes per week would receive the most benefits out of their exercise. The effects were incremental, meaning it’s going to get better as you go along.
Pregnancy exercises at home provide various benefits for both the mother and her child. It doesn’t matter how heavy it is, whether you are able to run for a few miles or just walk around the block, it would still be better than not doing anything while being pregnant. Trust me, if you are not exercising, you would have problems controlling your weight later.
Benefits of pregnancy exercises at home for mothers
- Exercises can reduce the risk of getting depression or anxiety while you were expecting. It helps by releasing endorphins that are usually associated with happiness to diminish those negative moods.
- Most women know that pregnancy is a tiring experience. Even more so during the first trimester, when you are struggling with hormones and during the last trimester. The irony is, if you were getting too much rest, you can experience fatigue. The solution to that is to do some simple pregnancy exercises at home like prenatal yoga or anything that keeps you moving. You can even do pregnancy exercises at home if that suits you.
- Exercise can improve sleep. The majority of pregnant women usually have some difficulty falling asleep. Not only exercise can solve that kind of problem, but it can also improve the quality of your sleep making you feel more rested after waking up.
- Exercise can strengthen your lower back and pelvic muscles. This is especially important when you are in the third trimester of your pregnancy. While carrying the baby, with exercise, it can result in less to no pain to your lower back.
- Pregnancy exercises at home can speed up your post-delivery recovery. Not only that, you will become fitter too. People who exercise regularly are able to control their post-pregnancy weight better than those who don’t.
- Women who exercise have reduced risk of getting complications related to pregnancy. They were less likely to develop preeclampsia, gestational diabetes and unplanned cesarean section. There are a few types of pregnancy exercises at home that you can try.
How about your baby? Surely they can enjoy some benefits, right?
Of course, they will. Multiple studies involving both animals and humans have confirmed that fact. Some of the benefits that can be reaped by your child when you were actively practising pregnancy exercises at home are:
- Exercises are good for your baby’s brain. Most of the studies involving the benefits of exercise on foetal brains have been conducted in animals. Pregnant mice which have been allocated in a cage with an exercise wheel would have offspring that are less prone to neurodegenerative diseases.
- It reduces the risk of diabetes. A study which has been conducted in 2013 has found that rats which are born from moms who actively doing pregnancy exercises at home have better insulin sensitivity. These physiological benefits retain themselves even when they are adults!
- Regular exercises can do wonders to your foetal heart rate. It lowers them even when they have been delivered. This particular benefit has been proven through a study which was conducted in 2014 by Kansas and East Carolina University.
- Mothers who exercise would have children that are less prone to obesity. The study relating to this finding was conducted in 2015 and what’s more impressive is that the effect was the same for mothers who are on a high-fat diet.
Obviously, pregnancy exercises at home is good for you. So, if you aren’t sure how to start your exercise regime during pregnancy, consult your doctor.
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