IS IT STILL OKAY TO DO EXERCISE?
Yes, it is absolutely still okay. Physical activity during pregnancy has minimal risks and has been shown to benefit most women. However, some modification may need to be made to exercise routines due to both anatomic and physiologic changes as well as fetal requirements.
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Keeping active during pregnancy is important to help with weight management and to reduce the risk of gestational diabetes. It also enhances psychologic well-being. Making you be a happier mum! It is important to drink plenty of fluid and take breaks throughout.
Exercise can make you feel better by increasing your sense of control and boost your energy level. It leads to the release of endorphins which can make you feel happier. It can also; • Relieve backaches and improve your posture • Prevent wear and tear on your joints • Better Sleep • Look Healthier • Preparation for birth |
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HOW MUCH EXERCISE DO I NEED?
It is recommended to aim for around 30 minutes on most days of the week, however, it depends on your current level of fitness.
CAN I TRY OTHER QUIET ACTIVITIES?
Yes, you can try the meditation. Meditation during pregnancy can help you feel refreshed and more focused. It helps you listen to your body and can connect you with your baby. Regular meditation can also help ensure you are getting better sleep, release stress and anxiety. It will give you peace of mind, and less tension. Your baby will benefit from the calmness associated with the mediation. It is also a positive preparation for labour and can also lower the risk of postpartum depression. Some good mediation includes;
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1. Try Deep Belly Meditation Place hand on belly. Feel the sensations felt beneath your hands. Ask yourself if you feel any warmth or movement. Breathe slowly, in and out. Let your mind wander and breather deeper into the belly. If a thought arises, let it float away. Aim to do this for 10 minutes a day. 2. Lying down Use a yoga mat or rug and lie comfortably on your back. If you have crossed the first trimester, lie on your side (preferably left) with pillows in between your knees for support. Close your eyes and loosen your entire body. Stay like this and relax for 5 minutes. Inhale and exhale normally throughout the exercise. 3. Walking Meditation Find a place to walk, concentrate on your breathing and the pace of it. This can calm your mind and is also effective for labour, which enables you to focus on delivery by keeping you mobile and active. |
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WHAT ELSE SHOULD I KNOW?
To be happy.
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It is important to take care of yourself and remember the following;
• Don’t expect too much of yourself, it is okay to rest, take a break and ask for help •Be thankful •Take time to relax •Feel good about yourself •Remind yourself what you are doing it for •Think of the excitements of feeling those first few kicks •You always have company, when you are lying in bed or taking a shower, your baby's there with you. •The day will come fast enough when it is time to meet your new baby •The moment you look into your newborn's eyes, it will all have been worth it. |
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