Just because you’re pregnant doesn’t mean you should stop all physical activity. Not only is moderate physical activity during pregnancy safe, it also brings benefits to both your body and your baby’s body without being harmful to either of you from the second trimester of pregnancy.
Try a mix of aerobic physical activity (activity that increases your heart rate) and muscle strengthening activities. In general, a minimum of 30 minutes of physical activity is recommended every day as long as it is not the first time you exercise, during pregnancy it is important that you maintain a good level of physical activity without having to take your body to the limit.
Muscle endurance exercises such as prenatal yoga use the main muscle groups and are ideal to perform during pregnancy. Prenatal Yoga is a practice that is gaining recognition due to the physical and mental benefits it offers.
Here are some of the reasons why the practice of prenatal yoga continues to be one of the most recommended:
- Increase your strength and energy. As the baby grows inside your body, more energy and strength is needed to support the weight. Prenatal Yoga postures will strengthen your hips, back, arms and shoulders.
- Balance body and mind. As your baby grows and progesterone and estrogen levels rise you will feel more tired, so it is important that you work on each yoga pose to maintain your physical and mental balance. Prenatal Yoga routines will help you rest better and have more energy.
- It releases tension. As the baby grows, more pressure is exerted on some muscle groups in your body. Your hips tighten because of the extra pressure of the baby’s weight on your belly. Your breasts will increase in size and this will create more stress on your upper back, neck and shoulders. With the help of breathing exercises and Prenatal Yoga poses you will work these muscle groups increasing their flexibility and endurance.
- It calms the nerves. It is normal during pregnancy to feel nervous or worried, but remember to have time to relax and calm the nerves that this process entails. With the help of breathing and meditation routines your nervous system will enter into relaxation, which will help you have a better rest, improve your digestion and improve the state of your immune system.
- It prepares you for childbirth. Working your breathing and doing it consciously during each Prenatal Yoga posture can be a challenge that prepares you for the time of delivery. You will recognize the tension that exists in your body with each inhalation and release it with each exhalation. If you are breathing consciously, your blood pressure and heart rate will be regulated and kept in relaxation mode. If you’re calm, so is your baby.
- It improves circulation. Circulation in the joints improves and muscles are stretched with the practice of yoga, decreasing swelling and improving the immune system, creating a healthy environment for your baby.
- Time for you. Give yourself a break, stop and reduce the busy days through prenatal yoga. Remember that not only do you have to take care of yourself, but also your baby. With the practice of prenatal yoga you will become more aware of what is going on inside your body and you will enjoy your pregnancy to the fullest.
It’s time to connect with your baby, sign up for InstaFit’s prenatal yoga program, a program where you’ll find much more than just yoga routines. From meditation routines to walking and nutrition tips. The program will allow you to pay more attention to your body, work on your breathing with each pose, each meditation, and help you feel better about yourself and your baby.
Remember to consult your doctor before beginning any type of physical activity during pregnancy to make sure there is no risk to you or your baby.