Staying fit and active is important to ensure smooth delivery of the baby as well as quicken the recovery post-childbirth
As much as the pregnancy phase is enjoyed by the couple, it comes with various physical, psychological, and physiological changes for the female’s body. In fact, as per research by The Duke University, pregnancy experience is similar to that of running a marathon. The body has to perform dual functions and all the systems go through drastic shifts to accommodate the changes induced due to pregnancy. However, by indulging in a few exercises before, during, and after childbirth, women can cope with the challenges experienced during this phase of their life.
Prenatal exercises
Leading an active lifestyle during pregnancy is important so that childbirth becomes easy. Females can go for 30 minutes brisk walks and even indulge in a couple of easy yoga poses to boost their hip flexibility and enhance their squatting capability. Light stretches also help in strengthening muscles and squatting helps in opening the pelvic region making room for the baby to descend easily during labor. Kegel exercises and pelvic tilts should also be a part of your regime as they provide relief from backache during pregnancy and ease the delivery process. Along with this, practicing breathing techniques is also important because as the baby grows, the mother’s lungs get compressed. Deep breathing and pranayama help soothe the females’ nervous system during labor and also maintain proper blood oxygen levels.
Postnatal exercises
Exercising in the postnatal phase is equally important. It helps restore muscle strength and revitalizes your body. It also helps in uplifting the mother’s mood and plays a vital role in preventing postpartum depression. You can start by brisk walking and then move on to some light exercises. You could do stretching, yoga, and aqua or low-impact aerobics, to lead an active lifestyle even after your child is born. Indulging in back muscle exercises followed by abdominal exercises will also be beneficial in strengthening your back and pelvic floor muscles.
Dr Gayathri B N, Consultant - Obstetrician & Gynaecologist, Milann Fertility & Birthing Hospital, JP Nagar, Bangalore