The World Health Organisation recommends exclusive breastfeeding for the first six months of life. Unnecessary introduction of bottle feeding or other food and drinks will have a negative impact on breastfeeding. After six months of age, infants should receive age appropriate foods while breastfeeding continues for up to two years of age or beyond. Consult your doctor before deciding to use infant formula or if you have difficulty breastfeeding.
Exercises during pregnancy help boost your mood, improve your sleep, and reduce aches and pains1. Research has also shown that pregnancy workouts can also lower the risk of developing gestational diabetes2.
Probably the most popular workout for pregnant women, yoga helps you to be relaxed, mentally centred, and focused3. Because of this, yoga may help improve sleep and reduce anxiety. Mums go through breathing exercises, gentle stretching and get into poses, all of which help develop strength, flexibility, and balance. These could lead to a decrease in lower back pain, carpal tunnel syndrome symptoms, and shortness of breath. Added bonus: increasing your endurance4 could be useful during delivery!
Walking as a pregnancy workout helps to keep your heart healthy5 and the blood flowing in your body, while toning your muscles and boosting your overall mood. Just be aware of your pace and altered sense of balance: having a big belly changes your centre of gravity, so it may take some time to get used to walking long distances with that extra weight in your middle.
There are lots of benefits to reap from strength training6. A strength training workout for pregnant women builds stamina, which you need for your pregnancy. The muscle you gain also burns fat to help keep your weight down. Plus, strengthening your abdominal and back muscles prevents lower back pain7. Aim for moderate intensity when picking out a strength-training pregnancy workout, and don’t lift weights while lying on your back8, as this could affect blood flow. Use a proper breathing technique (exhale when you exert effort, and inhale when going back to the starting position), and always rest 48 hours in between workouts9.
Doing exercises in the water10 helps engage your abdominal muscles, lengthening them as you try to keep your balance. The water’s buoyancy makes it so much easier to hold your poses, and the cool environment provides for a more comfortable workout11. The water also supports your pregnant body, so it’s much easier (and safer!) to do more reps. What’s more, the pressure of the water could help relieve swelling in your body.
Of course, you should consult your doctor before trying a new pregnancy workout, or resuming your favourite ones. After getting the thumbs up to embark on a workout that’s fit for pregnant women, bear in mind that the ideal workout will keep you active, get your heart pumping, and prepare your muscles.
With Frisomum Gold, you can enjoy your pregnancy while engaging in workouts for a fitter and healthier pregnancy journey.