The physical and mental well-being of women during pregnancy is as important as the nutrients they absorb. Diet is not the only essential factor during this period as there are other factors that ensure a healthy pregnancy.
Exercise is key right now because it helps build muscle, posture, and birthing hormones, which improves your mood.
It also reduces back pain and swelling in the feet when the body changes.
Exercise also gives pregnant women the supportive strength they need to bear the extra weight they have gained during the pregnancy period. It also makes them flexible to move around as difficulty in moving sets in as the pregnancy progresses.
Physical exercise not only reduces the risk of pregnancy complications, but it also helps to adapt to the many physiological changes that the body undergoes during this period.
Dr. Israel Ojajune, Resident Gynecologist at University College Hospital (UCH), said exercise and rest are important aspects during the pregnancy period as they help both mother and child stay healthy. throughout this period.
“You need to engage in daily exercise, not intense exercise; like to go for walks and also participate in your normal activities; it helps you stay healthy as it is good for you and the baby. Generally, a healthy lifestyle consists of getting enough rest and getting enough sleep. Maintain a good diet, take your medications, attend prenatal checkups and eat enough fruit as well, as these are all important and cannot be overemphasized,” he said.
“Pregnancy is a great time to start an exercise program even if you’ve never really exercised before,” according to a report by John Hopkins, published on hopkinsmedicine.org. The report recommended pregnant women exercise moderately for about 150 minutes a week or 30 minutes a day, five days a week.
However, it is always advisable to discuss with your doctor and/or midwife whether it is safe for you to engage in any form of exercise.
SAFE EXERCISES DURING PREGNANCY
While walking: Walking is an easy way to exercise, it helps build endurance, improves your heart health and is also not strenuous for a pregnant woman.
YOGA: Yoga is a great exercise that pregnant women can do as it is beneficial for their physical and mental health.
“However, hot yoga is not recommended because you still need to stay cool and hydrated during pregnancy,” says John Hopkins’ report.
AQUATIC TRAINING IN THE GYM: Light workouts help keep your heart rate up. Reports also indicate that swimming also supports the weight of the baby.
These exercises help you stay active during pregnancy. However, it is important to discuss this with your doctor before engaging in any type of exercise.
DANCE: Dancing is one form of exercise that a pregnant woman can do. It involves the whole body and it’s fun to do. It is good for your heart and allows you to have good coordination and balance, which is essential during pregnancy.
Generally, exercise reduces constipation, bloating, back pain, and swelling, especially swelling in the feet. It also helps to shorten labor during delivery and helps you sleep better.
Sleep is very important for everyone’s well-being and health, regardless of the situation in which they find themselves. However, sleep becomes more important when a woman is pregnant. “Rest and good sleep are very important during pregnancy; adequate rest is a vital matter during this period. You should not engage in strenuous activities as you may trigger complications for the baby.
“It’s important to reduce the activities you engage in as the pregnancy progresses,” Dr. Ojajune said.
A 2017 report by Amy Maxmen, Insomnia linked to premature birth in a study of 3 million mothers | Nature said women with sleep problems were twice as likely to give birth more than six weeks early. He said an analysis of nearly 3 million medical records of pregnant women in California suggests that better sleep could remedy premature labor.
“…An analysis of the medical records of nearly 3 million pregnant women in California suggests that a surprisingly simple intervention – better sleep – could help solve the problem. Researchers found that women who were diagnosed with insomnia or sleep apnea were about twice as likely as women without sleep disorders to give birth more than six weeks earlier.
Doctors recommend that pregnant women get eight to ten hours of sleep per night. However, as the pregnancy progresses, different problems like heartburn, constipation, bloating and others may occur between the hours of sleep. However, it is important to plan ahead and cover lost time. A short nap during the day would help cover up the tough times.
Pregnancy comes with a lot of things that, if left unattended, can adversely affect a woman’s mental well-being. First-time mothers are more vulnerable to loneliness primarily because of their expectation of pregnancy. The body undergoes several changes from the first trimester to the third trimester and at the time of childbirth. It is important at this stage that adequate attention be given to her mental health and any support she can get from her family, especially her spouse, as her body goes through these changes.
The goal from now until the moment of delivery is to ensure complete safety for mother and child. This could take different forms. To avoid being overwhelmed by the changes the body is going through, it is important to practice mindful meditation. Think about the blessing that accompanies the newborn. Also, spend time doing what you love and with your family.
Take each day as it comes, it helps to cope with the situation or body changes at that time, your happiness takes center stage at this point. Always talk to your doctor or midwife about how you feel. Practice journaling. This helps you track your journey through all three trimesters and is a good point to reflect on when your baby arrives.
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