Prenatal precautions and specific workouts to combat some of the most prevalent physical problems associated with pregnancy were discussed in part 1 of this two-part series. This second and last episode discusses cardiac guidelines and the value of social support.
Cardiovascular Fitness During Pregnancy
What is considered pleasant during pregnancy differs per mother. My particular fave is water fitness. By entering the pool, you can alleviate the aches and pains associated with greater weight and a changed center of gravity. Additionally, the exercises in these sessions may be readily adjusted based on your current level of energy.
Several more excellent cardiovascular choices include the following:
Walking
As a runner for most of my life, I had to accept the reality that walking may actually be an excellent workout. If your customer desires a greater degree of difficulty, suggest that she incorporate some hills into her route.
Indoor Cycling in a Group
Because bodyweight is not a concern in this sort of training, it is an excellent alternative for people who wish to continue exercising during their pregnancy. Others, on the other hand, may find the seat and posture to be a little unsettling.
Swimming is a great Prenatal Exercise
Floating in the water might provide a sense of relaxation and freedom for the pregnant exerciser. If your client’s low back feels strained at any point throughout the swim, suggest placing a pull buoy between the ankles to assist in keeping the body straight.
Cardiovascular Equipment
The elliptical, stationary cycle, Stairmaster, and treadmill are all excellent choices, in part because they have a lower effect on the body than other kinds of cardiovascular exercise.
Mind/Body
I cannot overstate how critical it is to attend prenatal yoga and/or meditation classes throughout pregnancy. These programs can give the expectant woman a variety of exercise alternatives for pain relief and can help her adjust to her changing body. Additionally, the relaxation techniques will be beneficial during birth and stressful new-mom times.
Combining It All
A woman should strive for a minimum of three 30- to 60-minute exercises each week throughout pregnancy, using a mix of cardiovascular fitness, strength training, and mind/body activity.
The Critical Role of Social Support
I like speaking with other pregnant ladies, whether we’re lamenting the newest pregnancy discomfort or debating the finest jogging stroller. Prenatal exercise classes are available in the majority of towns, including prenatal water fitness and prenatal yoga. Encourage your pregnant customers to enroll in at least one of these programs as a chance to get some exercise and meet other women experiencing the same life-changing event. Additionally to the assistance, these sessions foster the formation of several playgroups and lifetime friendships.