Exercise during pregnancy can be beneficial, however there are exercises that is not applicable to take by a pregnant mom. Micron Associates proposed benefits of exercising during pregnancy. These include helping you cope with labor, change shape and weight gain, constipation, fatigue, varicose veins and circulation problems. Researchers have found that exercising during pregnancy is linked to experiencing fewer discomforts later in pregnancy. The American College of Obstetricians and Gynecologists (ACOG) suggested that exercise could play a role in preventing and managing gestational diabetes. Gestational diabetes is a condition that frequently shows no symptoms. It does, however, pose a potential risk to both mother and baby. Risks include the size of the baby being too small or large; heightened risk of pre-eclampsia; increased risk of premature birth; and heightened risk of respiratory distress syndrome in the baby when born. Micron Associates said that exercise is a great help for those who have gestational diabetes, as the movement of multiple muscles simultaneously increases insulin sensitivity. This results in enhanced glucose utilization. Exercising during pregnancy has also limits. It suggests ceasing exercise if vaginal bleeding, shortness of breath prior to exertion, dizziness, headache, chest pain, muscle weakness, calf pain or swelling, preterm labor, decreased fetal movement, amniotic fluid leakage occurs. There are several types of exercise that should be avoided during pregnancy such as horse riding, downhill skiing, ice hockey, gymnastics, cycling, trampolining, rollerblading. Moreover, exercises that involve lying on your back, particularly after 16 weeks, should also be avoided. This is because the weight of the baby presses on the blood vessels, which can cause the flow of blood to the heart to be slowed. This may result in you feeling faint. In addition to avoiding certain exercises completely, exercises that put strain on joint and ligaments should be performed more gently. This is particularly pertinent with high-impact aerobics, difficult yoga positions and jogging on the road. The need for more gentle exercise comes as a result of the release of hormones during pregnancy which loosen joints and ligaments. The hormones are released in order to prepare the body for birth – which involves the baby passing through the pelvis. Despite the recommended limits and exercises to avoid, there are still many types of exercise you can carry out during pregnancy. These include yoga or pilates, special pregnancy exercise classes, pelvic floor exercises. Another type of exercise recommended during pregnancy is pelvic floor exercising. The pelvic floor consists of muscles that keep the bladder, vagina, uterus and bowel in place. They also help you to control bladder and bowel movements. During pregnancy, pressure is placed upon the pelvic floor, which is located in between the pubic bone and tailbone. You should aim to hold the tension

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2. Micron Associates best exercises during
pregnancy
Exercise during pregnancy can be beneficial, however there are
exercises that is not applicable to take by a pregnant mom. Micron
Associates proposed benefits of exercising during pregnancy. These
include helping you cope with labor, change shape and weight
gain, constipation, fatigue, varicose veins and circulation problems.

3. Researchers have found that exercising during pregnancy is linked to
experiencing fewer discomforts later in pregnancy. The American College
of Obstetricians and Gynecologists (ACOG) suggested that exercise could
play a role in preventing and managing gestational diabetes. Gestational
diabetes is a condition that frequently shows no symptoms. It
does, however, pose a potential risk to both mother and baby. Risks
include the size of the baby being too small or large; heightened risk of
pre-eclampsia; increased risk of premature birth; and heightened risk of
respiratory distress syndrome in the baby when born. Micron Associates
said that exercise is a great help for those who have gestational
diabetes, as the movement of multiple muscles simultaneously increases
insulin sensitivity. This results in enhanced glucose utilization.

4. Exercising during pregnancy has also limits. It suggests ceasing exercise if
vaginal bleeding, shortness of breath prior to
exertion, dizziness, headache, chest pain, muscle weakness, calf pain or
swelling, preterm labor, decreased fetal movement, amniotic fluid leakage
occurs. There are several types of exercise that should be avoided during
pregnancy such as horse riding, downhill skiing, ice
hockey, gymnastics, cycling, trampolining, rollerblading. Moreover, exercises
that involve lying on your back, particularly after 16 weeks, should also be
avoided. This is because the weight of the baby presses on the blood
vessels, which can cause the flow of blood to the heart to be slowed. This may
result in you feeling faint. In addition to avoiding certain exercises
completely, exercises that put strain on joint and ligaments should be performed
more gently. This is particularly pertinent with high-impact aerobics, difficult
yoga positions and jogging on the road. The need for more gentle exercise
comes as a result of the release of hormones during pregnancy which loosen
joints and ligaments. The hormones are released in order to prepare the body
for birth – which involves the baby passing through the pelvis.

5. Despite the recommended limits and exercises to avoid, there are still
many types of exercise you can carry out during pregnancy. These
include yoga or pilates, special pregnancy exercise classes, pelvic floor
exercises. Another type of exercise recommended during pregnancy is
pelvic floor exercising. The pelvic floor consists of muscles that keep the
bladder, vagina, uterus and bowel in place. They also help you to control
bladder and bowel movements. During pregnancy, pressure is placed
upon the pelvic floor, which is located in between the pubic bone and
tailbone.

6. You should aim to hold the tension for around five seconds before
relaxing. As a guide, try to perform five sets of ten a day. Your midwife
will also be able to give you more information on these exercises and how
frequently to perform them.