Being pregnant is a physically draining ordeal, isn’t it? We have to deal with aches and pains throughout our body. But as much as it is tempting to lie down and relax all day, we need to be physically active to have a smoother time during labour.
There are various exercises that your gynaecologist at the Singapore women’s clinic can recommend to you based on your overall condition. Let’s review these workouts and how they benefit you during your pregnancy.
How Does Exercise Make Labour Easier?
Exercising while pregnant offers a wide range of health benefits, including:
- Boosting blood circulation so you have a lower risk of having hypertension while in labour
- Increasing your stamina so you can better cope with challenges faced during childbirth
- Reduce back and joint pain caused by hormonal changes and the weight of the child you carry
- Releases endorphins that improve your overall mood
- Strengthen the muscles that are essential for pushing your baby out
Types of Exercises To Do While Pregnant
Most low-impact exercises are safe for us to do during pregnancy. Low impact means that you do not put much pressure on your joints.
Some low-impact activities include:
- Walking
- Swimming
- Pilates
- Stationary cycling
- Tai Chi
Besides the above activities, your gynaecologist here in Singapore will likely advise you to incorporate the following exercises into your workout routine:
Kegels
Kegel exercises strengthen our pelvic floor muscles to support the uterus so you can have more control when you give birth. Kegels also improve bladder and rectal control, so you are less likely to suffer from bowel and urinary incontinence, which is common during pregnancies.
To do a Kegel:
- Tighten the pelvic floor muscles as though you are trying to stop your urine from flowing out.
- Keep them tight for three seconds, then relax them for another three seconds.
- Repeat ten times to complete one set. Try to complete three sets daily.
Yoga
Yoga is a gentle way to increase flexibility and strength while reducing back pain and improving blood flow. We also learn breathing exercises to help ease discomfort during childbirth. The therapeutic aspect of yoga also boosts mental health so we can better handle stress and anxiety, which we often suffer from while pregnant.
There are yoga classes specifically targeted at Singapore that your gynaecologist can refer you to if you cannot decide on a program.
Squats
Squatting helps open your pelvic area to relieve the pain often experienced there. They also further strengthen the muscles that help push your baby out.
To do a squat:
- Stand with feet apart and pointed ahead or outward.
- Bend your knees as though you are going to sit in a chair
- Push yourself back up to a standing position.
- Try doing ten repetitions first and gradually increase the amount when you are comfortable.
What Exercises Should You Avoid?
Generally speaking, you ought to avoid high-impact activities such as running or jogging, tennis, or crossfit. You should also avoid contact sports like kickboxing and most martial arts (except Tai Chi). Pregnancies often cause joint pain or discomfort, and these exercises will only put additional strain on them.
Ask Your Gynae For Appropriate Exercise Plans
Exercising is largely beneficial for us when we are pregnant, but it pays to play safe by discussing it with your gynae here in Singapore first. They will assess your health, how far along you are in your pregnancy, and what complications you have. These will help them develop a workout plan tailored to your needs.
Exercise Today for an Easier Pregnancy Tomorrow
Being physically active can do much to prepare you for a smoother experience in the delivery room. It also helps you recover faster after giving birth since you did not put too much strain on your body.
Singapore’s gynaecologists are here to cater to your concerns whenever you have any, so do speak with them if you want to be fit and ready for your baby.
