Embarking on the journey to pregnancy is an adventure filled with hope and anticipation. To enhance your chances of conception and pave the way for a healthy pregnancy, it’s essential to prepare both your body and mind for this chapter. While nutrition and medical guidance play important roles, incorporating specific exercises into your routine can significantly boost your fertility. Let’s explore a range of workouts to enhance your overall well-being and increase your likelihood of conceiving safely.
How can exercises help you conceive?
Maintaining an active lifestyle can increase your chances of becoming pregnant. Women who engage in regular exercise tend to conceive more quickly than those who are inactive. This is especially true for women preparing for childbirth. Continued activity also benefits the long-term health of your child, as children with active mothers are more likely to be active themselves. Regular exercise can help you maintain your blood pressure and weight, which aids in conceiving safely and swiftly.
Simple exercises to do before planning for pregnancy
Swimming
Swimming is a low-impact workout that enhances cardiovascular health and muscle tone. It is particularly beneficial for expectant mothers, as it helps alleviate common early pregnancy symptoms such as nausea and oedema, and provides a sensation of weightlessness.
Work on your pelvic floor
The pelvic floor, a network of muscles at the base of the pelvis, is strained during pregnancy. Weakness in this area can lead to issues like urinary incontinence or discomfort during pregnancy. To strengthen your pelvic floor, try exercises such as quick flick Kegel exercises, heel slides, and the happy baby position.
Cycling
Indoor cycling is another easy and safe activity, provided you have been riding for at least six months. Just remember to stay hydrated and take breaks if you start to feel excessively hot or tired. Cycling will keep you active and mainly target the lower part of your body. Always keep in mind not to cycle for prolonged periods, and consider doing so under a trainer’s guidance before conception.
Light weightlifting
Weightlifting can help you gain bone strength and muscle tone, ensuring you remain in peak physical condition throughout your pregnancy. Opt for lighter weights with higher repetitions (12 to 15) to minimise the risk of injury, or focus on body-weight resistance exercises like lunges, squats, crunches, and push-ups.
Running and walking
Running and walking are excellent cardiovascular exercises, and the best part is that you can do them with just a pair of trainers and no special equipment. It is safe and advisable to walk during pregnancy or before conceiving, right up until the day of birth.
Address lingering issues
It’s crucial to address any chronic musculoskeletal conditions, such as sciatica, plantar fasciitis, hip problems, or back pain, before trying to conceive. Pregnancy can exacerbate these issues due to hormonal changes and increased spinal pressure. Consider consulting a physical therapist a few months prior to attempting conception to resolve these concerns.
Preparing your body for pregnancy also involves emotional stability, nutritional support, and physical fitness. By incorporating these exercises into your routine, you can enhance your chances of conception, lower your stress levels, and improve your overall health. As you embark on the incredible journey of bringing new life into the world, embrace this process, listen to your body, and prioritise self-care.
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