Benefits of Exercise During Pregnancy
Exercising during pregnancy is important to maintain and improve one's fitness level. Research strongly supports that women who exercise have more muscle tone, are more aerobically fit, and gain less overall weight and body fat. There is a decrease in the minor discomforts of pregnancy such as varicose veins, back pain, leg cramps, swelling, and constipation when compared to non-exercisers. There is also improved support of the pelvic organs which can prevent urinary incontinence, bladder or uterine prolapse. These are just a few benefits of exercising during pregnancy.
Postpartum exercise can be resumed gradually with many benefits as well. A women's energy level improves significantly along with reducing mood disturbances. Low-back pain is reduced, and the opportunity for weight loss increases. Your favorite activities can be resumed more quickly.
The back, abdominals, and pelvic floor are the areas that undergo the most stress during pregnancy and early postpartum. Strong abdominal muscles are essential during the "pushing" stage of labor. Strengthening the pelvic floor muscles aids in comfort during pregnancy, ease of delivery and recovery afterward. Two great tools that can help prepare a woman for the physiological changes that occur during pregnancy and postpartum, to develop stamina and strength for labor and delivery and restore muscle tone after the baby is born are the Stability Ball and Yoga.
The Stability Ball
During pregnancy, exercising with a Stability Ball is found to be more comfortable to sit on and is much easier to get off and on than a chair or couch, and it may help minimize or alleviate low back problems. During labor, the use of a Stability Ball allows a woman to get into more comfortable positions that can enhance labor's progress.
During early post partum, the use of a Stability Ball provides support with excessive pressure on the perineum and promotes correct posture during breastfeeding by placing the baby on his or her stomach (this position can also help calm a fussy baby who has gas or colic because the ball applies pressure to the baby's abdomen).
Prenatal Yoga
The practice of Yoga during pregnancy offers women many ways to be more comfortable throughout the birthing year. Three effective practices are stretching poses, breathing exercises, and sitting meditation.
Stretching poses, called asana practice, make the body stronger and more flexible. More strength and flexibility reduces stress on the joints, making it easier to carry the baby.
Stretching and Breathing
Breathing exercises, practiced in reclining or seated postures, provide relief of emotional stress just as asana practice releases physical stresses of the body. Deep breathing calms the central nervous system and brings balance to fluctuating hormone levels. Increased levels of oxygen in the bloodstream help support the baby. As levels of toxins decrease, mom's energy level increases.
Stretching poses and breathing exercises prepare the body to sit for meditation. Sitting with a quiet mind eases worry, encourages relaxation, and feels so nice! By allowing ourselves to focus on the present, memories of the past and expectations of the future fade away. New parents who become sleep-deprived will appreciate the stimulation and energy provided by meditation practice, even as the rejuvenating nap sneaks in occasionally.
New parenthood is an exciting time, which brings up memories, questions, expectations and celebrations. Therefore, the benefits of yoga can extend into postpartum.