When you are pregnant with another person’s child, you want to avoid anything that can pose harm to you and the baby, and that may include physical exercise. But studies have shown that working out during pregnancy can be very beneficial to the expectant mother and the little bun in the oven. In this article, we will look at four simple exercises you can do as a pregnant surrogate without putting yourself or the baby at any significant risk.
1. Walking
Walking is an excellent workout for expectant surrogates, especially those who don’t exercise regularly prior to pregnancy. This is because it’s easy on the body and very applicable to our everyday lives. You also don’t need any special equipment to do this exercise.
A 20 to 30-minute walk every day can relieve stress, improve digestion, raise your energy levels, and make your labor easier. Walking in the last month of your pregnancy also helps get the child into position, so you spend less time in the delivery room.
Also, walking is one activity you can easily involve other people in, making it an ideal option for surrogates who are still raising their own kids.
2. Swimming
Swimming is another easy pregnancy exercise to consider when you are expecting a baby. It makes a great prenatal workout because of its very low impact on the body. The feeling of weightlessness in water can ease the discomforts a lot of women experience in late pregnancy. Swimming also helps with symptoms like hip pain, back pain, and swollen ankles or feet.
Many pregnant women claim that hitting the pool eases their morning sickness and improves how they feel overall. However, you need to avoid twisting or diving into water and limit the number of laps to 30 or less per day to prevent tiredness.
3. Yoga
Pregnant surrogates can benefit from doing yoga exercises. Yoga lowers your stress levels, improves your body posture, and makes your labor easier. It can even help you enjoy better sleep at night. This exercise is very simple to do and carries little to no risk as long as you avoid positions that can strain your belly or require twisting your body.
Even if you don’t know anything about yoga, there are prenatal yoga classes you can join to learn simple poses that may help relieve the discomforts associated with pregnancy. You can practice yoga in your home any day you’re feeling discomfort and need some good stretching.
4. Pilates
Pilate exercises are also good for surrogates during pregnancy. Since Pilates strengthens your core, it can alleviate backache, increase your flexibility, and help you maintain a good posture as your stomach grows bigger and bigger.
You can join a Pilates class specifically designed for pregnant women or let the instructor know you’re expecting so that he or she suggest moves that won’t harm or stress the baby.
Advantages of Exercise in Pregnancy
Surrogate mothers can benefit a lot from working out during pregnancy. Here are some advantages of making those body moves while pregnant:
- It lowers pregnancy complications
Exercising during pregnancy can reduce your risk of having gestational diabetes, preeclampsia, fetal distress, and excessive weight gain. It also helps prevent the pains and aches that most pregnant women experience.
- Exercise can make your labor easier
While giving birth is a wonderful experience, it can be extremely painful. Working out during pregnancy can help you cope with the discomforts of labor later on. It also strengthens your abdominal muscles and widens the pelvic opening, which makes for an easier delivery.
- It may lower your risk of a C-section birth
Exercise increases your endurance and conditioning, increasing the chances of successful vaginal delivery. Women who can push while in labor don’t usually need a cesarean section to give birth. Although this is yet to be proven, doctors have found a link between working out during pregnancy and having a natural vaginal birth.
- Exercise also relieves stress
Pregnancy is usually a very stressful time for many women. Exercise can cause the release of hormones known as endorphins (feel-good hormones) that can help relieve your physical and emotional stress. These chemicals also improve your mood and ease anxiety and depression symptoms.
Conclusion
Exercising during pregnancy can offer a lot of benefits. It eases pain, reduces stress, lowers the risk of complications, and makes labor easier. However, it is important to work out moderately, as too much exercise can lead to miscarriage, early delivery, prolonged delivery, among other issues. Pregnant surrogates also need to stay away from highly-demanding activities, such as weightlifting and intense cardio workouts. You can choose any of the simple, safe pregnancy exercises above to enjoy the benefits of staying active and consult your OB when you are in doubt.