Pregnancy Exercise Program Brisbane Northside
Having an exercise program (in Brisbane) during pregnancy may benefit an expecting mother. According to the research published in Mayo Clinic proceedings, pregnant women who exercise 50 to 55 minutes a day are less likely to gain too much weight during pregnancy. Additionally, obese and overweight women are less likely to have babies who are large for their gestational age. This condition is called macrosomia, a condition in which babies weigh at least 8 pounds and 13 ounces at birth.
Having the “Big Baby Syndrome” puts both the mother and the baby at higher risk of damage. Mothers would most likely need to undergo a C-section and be cut in the umbilical area to bear the child. This is due to a possible damage to the birth canal. Big babies are also at risk of having a high blood sugar, respiratory problems, and jaundice.
Some Tips to Get Started
While there are a couple of ways to exercise during pregnancy, it is important to bear in mind that the exercise program should be suitable for the fitness level. A pregnant woman cannot really go into high-intensity exercise, especially this period is not a good time to lose weight too.
To jumpstart the pregnancy exercises, it is best to work out for 30 minutes of moderate-intensity. If this is quite challenging to do, starting with 10 to 15 minutes can be a good start. Eventually adding 5 to 10 minutes can be done to allow the body to respond to the exercises.
Apart from the exercises, it is also important to keep a balanced diet. The quality of the diet is of utmost importance, both for the mother and the baby. A considerable amount of fresh vegetables, fruits, whole grains, and protein are highly recommended to be included in the mother’s meals.
What are the Recommended Exercises during Pregnancy?
Below are some of the recommended exercises during pregnancy, especially to women who are new to exercising:
- Walking. This is a safe exercise for expectant mothers and improves cardiovascular fitness.
- Aerobics. This form of exercise strengthens the heart, builds muscles, and improves flexibility. This can be beneficial for first-time mothers as their bodies undergo physical changes.
- Swimming. This exercise utilizes all the body parts but produces little to no strain.
- Yoga and stretching. This provides relaxation while developing flexibility and muscle strength.
- Dancing. It is enjoyable to do and an excellent cardio workout.
However, it must be noted that these should be done with a 10-minute warm-up and a 10-minute cool-down.
Doing exercises during pregnancy may require only a little effort but can yield rewards both for the mother and for the child. However, it is important to observe caution when doing exercises. It is best to consult the doctor what exercises are appropriate at the given stage of pregnancy. It is also vital to notify the doctor of any warning signs that indicate health or pregnancy problems after these exercises are carried out.
At Ubuntu Medical, we also do exercise physiology