Exercise does a lot of wonders during pregnancy and with lots of benefits to the expectant mother. Exercise improves mood (which I can attest to), sleep and helps to relieve aches and pain . Exercising and staying active during pregnancy makes it much easier to get in shape after your baby is born. The main aim of exercise in pregnancy should be to maintain or slightly improve your level of fitness provided there are no contraindications. There are some basic things you should know about about exercising in pregnancy:
1) you should not undertake new vigorous exercise , which could make you too warm, tired or breathless.
2) if you a regular exerciser it is advisable to reduce the intensity and duration of your training as pregnancy progresses.
3) when you exercise you should maintain a moderate level of exercise( a moderate level is that intensity which can be maintained while able to carry out a conversation).
4) 30 minutes or more of moderate exercise a day on most, if not all, days of the week is recommended in pregnancy.
Some basic exercises that can be done include swimming (it makes you feel very light).
-gym based exercises such as static bicycle, treadmill.
– Energetic sports like jogging , cycling, dancing .
N.b : sports that pose a potential threat to your safety and that of your baby should be avoided.
So if you thinking of what exercise to do and you not sure just turn on your favorite playlist and dance for 30 minutes or take a walk , you would be glad you did.
There are several discomforts that come with pregnancy such as heartburn, backache and discomforts with sleeping. Sleeping becomes more uncomfortable when the bump grows bigger, breathing becomes a little bit more difficult and finding a comfortable sleeping position is of great concern to any preggo. Adequate sleep is quite essential during pregnancy, I came across something that can relieve these discomforts. It is called a pregnancy pillow some call it body pillow. Pregnancy pillows are quite wonderful as they give optimal comfort. However, choosing the right pregnancy pillow is quite important .
Choosing a good pregnancy pillow is dependent on your height and the purpose for which it would be used. These pillows also help to relieve backache and can be used after pregnancy as a breastfeeding pillow.
There are four basic types of pregnancy pillows. The C-shaped , J-shaped, U-shaped and the wedge shaped pillows. In choosing your pillow the discomfort you want to relieve is of utmost importance , if you have backaches the C-shaped pillow can be used as it provides comfort to the back , it supports the head and shoulders at the top and support for the legs at the bottom .
The U-shaped pillow is quite my favorite as it provides support to the back and the bump at the same time, it elevates the upper body which helps to make breathing easier during sleep.
The J-shaped pillow provides comfort to the back and the head
The wedge shaped pillow is usually used in conjunction with other pillows as additional support. The beauty of these pillows is that you can use them however you like.
You might not see the relevance of the pillows in your first trimester but in your third trimester you would be glad you got one. You should consider getting one today.