Easy Pregnancy Exercises at Home

When you are eating for two, you should focus on eating the right quality and amount of nutrients and drinking plenty of water. But what about cravings? Well, you don’t have to deprive yourself – just eat in moderation and be happy! One thing that will help with any extra calorie intake, if any, would be this – low-impact pregnancy workouts!

What are the benefits of light exercise during pregnancy and is it safe?

Exercising at home during pregnancy with low-impact workouts is a safe and beneficial choice for both you and your child. Here are some of the benefits of doing light workouts during your pregnancy:

1. Enhances mood: Reduces stress and boosts overall well-being.
2. Improves stamina: Helps prepare for the physical demands of childbirth.
3. Promotes better sleep: Eases discomfort and aids in relaxation.
4. Boosts energy levels: Counters fatigue and improves vitality.
5. Reduces pregnancy discomfort: Alleviates backaches and swelling in addition to improving posture and circulation.
6. Assists in weight management: Supports healthy weight gain and reduces risk of gestational diabetes.
7. Enhances muscle strength: Prepares the body for labour and delivery.
8. Improves posture and balance: Supports a more comfortable pregnancy.
9. Reduces the risk of gestational diabetes: Helps manage blood sugar levels.
10. Facilitates a quicker postpartum recovery: Aids in regaining fitness after childbirth.

Before engaging in any physical activity during your pregnancy, just remember to consult with your doctor or healthcare provider. This ensures it aligns with your individual health needs and is safe for you and your child.

Work it, mummy!

Here are some low-impact home pregnancy workouts to help move you towards a fitter and healthier pregnancy journey!

Pregnancy workout for the upper body

Pregnancy workout for the lower body

Do be careful and perform each pregnancy workout slowly. Stay away from fast or jerky movements as it could lead to injuries. If you prefer other types of pregnancy workouts that are outside the house or simply prefer a change of scenery, here are 4 exercises to try that will have you enjoying your exercise sessions away from home. Also, do consult with your doctor to check if these workouts for pregnant women work for you.

Regular exercise during pregnancy typically contributes to a smoother delivery and a quicker recovery post-birth, setting the stage for a healthier start for both you and your child. Paired with a balanced diet and adequate hydration, you’ll be able to keep your body in peak condition which may help your body to recover faster postpartum. Need a boost of energy to get you through your pregnancy exercise routines at home? Try supplementing your diet with Frisomum® Gold!

Maternal milk, like Frisomum® Gold, is tailored to meet the specific needs of expectant mothers and their future children, providing a balanced nutritional boost safely. Our unique DualCare+™ formula caters to both mum and child, offering essential nutrients essential for this stage. Read more on what mums should drink during pregnancy. Frisomum® Gold delivers vital nutrients to support you through this significant journey such as:

Vitamin D - Vitamin D is necessary for the absorption and utilisation of calcium and phosphorus¹.

Calcium - Helps in the normal growth and development of bones and teeth².

Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system³.

Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus⁴.

Iodine - Essential for the formation of thyroid hormones, which supports brain development⁵.

Low glycaemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycaemic index (GI) could help the mother avoid being overweight during pregnancy. Check out our article “Why A Low GI Diet Is Beneficial During Pregnancy” for more insights on how your glycaemic index (GI) affects your pregnancy,

When you’re deciding on which pregnancy milk powder you should choose to supplement your diet with throughout your pregnancy journey, it’s important to also consider the origins of the milk, how it was manufactured and processed, its nutrient content as well as which one helps you control weight gain during pregnancy. Frisomum® Gold preserves the natural nutrients of the milk to give you what you need in your pregnancy journey. Now that you are aware of the importance of maternal milk/susu, check out what Frisomum® Gold has to offer now!

References

1. Vitamin D. (2022). Retrieved 14 June 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ 
2. Calcium. (2022). Retrieved 14 June 2022, from https://www.hsph.harvard.edu/nutritionsource/calcium/ 
3. B Vitamins. (2022). Retrieved 14 June 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
4. https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/#:~:text=Folic%20acid%20before%20and%20during,tube%20defects%2C%20including%20spina%20bifida.
5. https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplements-factsheet.aspx#:~:text=How%20much%20iodine%20do%20pregnant,micrograms%20per%20day%20when%20breastfeeding.
6. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
7. https://www.whattoexpect.com/pregnancy/exercise-benefits
8. https://newsnetwork.mayoclinic.org/discussion/exercise-during-pregnancy-safe-and-beneficial-too/
9. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/exercise-during-pregnancy/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/
11. https://uofuhealth.utah.edu/healthfeed/2023/01/exercising-while-pregnant-what-you-need-know
12. https://www.nhs.uk/pregnancy/keeping-well/exercise/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075987/