Are you allowed to do squats while pregnant in Nigeria? Squats are one of the most popular and effective exercises for building lower body strength.
There are many different variations of squats. They can be done with no equipment. You can also use dumbbells, kettlebells, or resistance bands.
According to one report, any exercise or environment that raises a pregnant woman’s body temperature more than 1.5 degrees F should be avoided since it causes blood to be shunted away from the uterus to the skin as the body attempts to cool off, said CK Pramod, a leading personal fitness trainer, who has also listed some of the best exercises for pregnant women.
Pregnant women, especially here in Nigeria, may choose to incorporate squats into their weekly exercise routine.
Reasons because squats can offer many benefits for both you and your baby-to-be during pregnancy, labour, and after delivery.
Squatting during labour and delivery may help open your pelvis, assisting in baby’s descent. This is why squats are an important exercise to practice during pregnancy.
It’s equally important to know that if you experience knee, hip, or low back pain during these movements, stop and talk to a DOCTOR, physical therapist, or personal trainer.
They can help ensure that you’re OK to perform the movement and that you are performing it correctly.
However, the squat is one of the best exercises to keep you healthy and make you feel better during pregnancy, provided you do not overdo them.
Strong legs are a must when it comes to labour and the final push to give birth. When you squat to induce labour, it creates more room for the baby to move down into the birth canal.
Squats are fine but avoid lunges and deep knee bends because your joints will be more prone to injury.
Meanwhile, during pregnancy, it’s best to avoid excessive bouncing, jumping, or high-impact activity.
Unless you were training at a high level prior to pregnancy, heavy resistance training isn’t recommended because of the risk of injury.
The hormone relaxin can cause your ligaments and joints to become increasingly loose during pregnancy.
Although you may feel more flexible, it’s best to avoid overstretching. It can lead to injury.
Your center of gravity also changes as your belly gets bigger. Always perform movements slowly and in a controlled way, to avoid falling.
Stop exercising and check with your doctor if you experience any of the following:
- Vaginal bleeding
- Shortness of breath
- Racing heartbeat
- Chest pain
- Vaginal fluid leaking
- Uterine contractions
- Muscle cramps
Are There Benefits Of Exercise During Pregnancy?
Childbirth is often an intense and physically demanding scenario or event. Much like any other athletic endeavour, proper training and preparation is important.
Exercise during pregnancy has been shown to have many positive effects. It’s generally considered “SAFE” if you are working below or at the same intensity as your pre-pregnancy (before being pregnant) activity level.
According to the American Pregnancy Association, exercise during pregnancy can help:
- Promote muscle tone, strength, and endurance
- Reduce back pain or backaches
- Reduce swelling
- Prevent or manage gestational diabetes
- Increase energy
- Improve mood
- mprove posture
- Improve sleep
- Reduce constipation etc.
Exercising throughout pregnancy may also make it easier to get back in shape after your baby is being born.
In addition, there may be mental health benefits too.
A 2014 qualitative research study investigated the impact of exercise on pregnancy outcomes among pregnant women who performed regular resistance workouts.
They identified several benefits, including:
- Positive impact on body and mind
- Increased self-confidence
- Increased sense of control
- Immediate positive feedback and effect on lifestyle
- Increased quality of life
Therefore, the answer to the question; are you allowed to do squats while pregnant in Nigeria? Is yes but remember that moderation is the key.
Also, while pregnant, you need to consult your DOCTOR before engaging yourself in any form of physical exercise.
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