Tips For Exercising While Pregnant

Some pregnant women experience constipation after becoming pregnant, which is typically caused by pregnancy hormones (which can slow the digestive system down). Others have constipation before pregnancy, and the condition is simply a continuation and/or exacerbation of their existing problem.

Other side effects of constipation can occur. Constipation can cause haemorrhoids, which are swollen blood vessels in the rectum that can be very uncomfortable.

Making a few lifestyle changes may help you avoid constipation or alleviate any constipation you are already experiencing. While these methods may not be suitable for everyone, many people find that regular maintenance keeps their bowels moving.

Staying healthy during pregnancy entails eating well, getting enough rest, and moving around. Exercise is beneficial to your overall health, but it is especially beneficial during pregnancy. Regular exercise can help you maintain your energy levels, alleviate some of the discomforts of pregnancy, tone your muscles to better prepare you for labour and delivery, and recover faster from childbirth.

How can exercise help you get rid of constipation?

Exercise alleviates constipation by shortening the time it takes for food to pass through the large intestine. This reduces the amount of water absorbed by your body from the stool. The hard, dry bowel movements are more difficult to pass. Aerobic exercise also increases your heart rate and respiratory rate. This helps to stimulate the natural squeezing (or contractions) of your intestines' muscles. Squeezing abdominal muscles will aid in the passage of stools.

Benefits

Exercise is beneficial for your health and well-being as a whole. There are even more reasons to be physically active when you're pregnant. Exercise is beneficial during pregnancy for the following reasons.

  • Circulation: It causes your heart to beat and your blood to flow.
  • Muscles: It relaxes tight muscles and relieves tension, allowing you to stay fit and limber.
  • Weight: It aids in the maintenance of a healthy weight and adherence to the recommended guidelines for weight gain during pregnancy.
  • Endurance: It prepares your body for labour and delivery by providing energy and strength.
  • It improves your mood by increasing endorphins in your brain.

Exercise alleviates some of the most common pregnancy complaints, including.

  • Pains and aches
  • Tiredness
  • Constipation
  • Bloating
  • Ankle swelling

It also reduces the risk of

  • Diabetes during pregnancy
  • Preeclampsia
  • C-section delivery

When is the best time to exercise?

Wait an hour after a large meal before engaging in strenuous physical activity. Following a meal, blood flow to the stomach and intestines increases to aid digestion. When you exercise immediately after eating, blood flows away from your stomach and toward your heart and muscles. Because the strength of your gut's muscle contractions is determined by the amount of blood present, less blood in the GI tract means weaker contractions and slower movement of food through your intestines. Bloating, gas and constipation can result from this. So, after a heavy meal, give your body time to digest before embarking on a nature hike.

What are the best constipation exercises during pregnancy?

Getting up and moving can help with constipation. A regular walking regimen, even as little as 10 to 15 minutes several times a day, can help the body and digestive system function optimally. If you are already fit, you could choose aerobic exercise such as running, jogging, swimming, or swing dancing. All of these exercises can aid in the maintenance of a healthy digestive tract. Yoga and stretching may also help with constipation.

Reference
  • https://my.clevelandclinic.org/health/diseases/21895-pregnancy-constipation
  • https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/constipation-during-pregnancy/
  • https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/pregnancy-constipation/faq-20058550

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