Pregnancy-related increase in weight requires the observation of at least several basic rules to prevention.
Daily shopping and housework chores almost always remain the responsibility of future mothers, but they should not be over-strained, because during pregnancy the heart and lungs have a “double burden” which can lead to shortness of breath and other more serious unpleasant consequences.
Certainly the cares for the family don’t threaten the health of mother and child, but with gaining of weight the woman must learn to move with minimal loss of strength and energy.
If your pregnancy has no complications and you are full of strength and energy, learn to move correctly. But if there is the slightest threat of miscarriage or premature birth, you need complete rest and most of all to keep the bed. In that case, forget about all your other commitments and only think of the child.
1. How to bend properly when pregnant
After the 6th month of the pregnancy, the child causes weight on the spine and bad back pain. Avoid any movements that force you to bend in this case, the load on the spine grows twice. If you need to pick up something from the floor, lean forward, bend your legs slightly and redistribute the weight of your body on them. Use this position if you have to wash the tub or fix a lower bed.
2. How to get up correctly during pregnancy
Pregnant women sleep most comfortably turned on one side. But for even distribution of weight, it is desirable to place a little pillow between your knees. Those suffering from kidney pain may put a pillow under the side to which they are turned while sleeping, not to bend their back.
Get up from your bed with slow and gradual movements that do not strain the muscles of the abdomen. If you lie on your back, before you get up, turn on one side, and then protrude your shoulders slightly forward and bend your knees. Then lean on the elbow and bend your legs to put them in front of the bed and sit down.
3. How to stand correctly when pregnant
If a pregnant woman has to stand for long periods of time, it contributes to stagnation of blood and fluids in the feet, which causes swelling and varicosity of the veins.Future mothers should periodically rest and sit in a chair with their feet on another lower chair. Thus, circulation improves, and the back is relaxed.
If you cannot sit down, find the most convenient posture for you and exercise the muscles regularly – bend your toes, then relax them, stand on your toes and move your weight from one leg to the other.
4. How to sit during pregnancy
When you sit, you should rest against the back of a chair and, if necessary, you can put a small pillow at the level of the kidneys. If you work sitting down, it is recommended that you occasionally interrupt work and walk. Walking improves blood circulation and prevents from hemorrhoids.
5. How to walk properly while pregnant
Pregnant women have to walk regularly. Walking tones the leg muscles, prevents the formation of varicose veins, strengthens the muscles of the abdomen.
If you feel tired, sit down on the nearest bench and rest for 5-10 minutes. If you cannot walk in the park, choose a street with little traffic to avoid breathing polluted air. You should walk upright with shoulders slightly slumped. Choose comfortable walking shoes with low heels and thick soles.
6. How to travel properly during pregnancy
If you need to travel by train for example, don’t forget that it is harmful to sit in one place for hours. Get up and take a walk in the carriage to stimulate circulation. Using the bus will not harm either you or the baby. It is preferable to travel sitting not to lose your balance and fall, so do not be shy to ask for a seat.
Think about your health. In the car you can have your preferred posture and even lie down. If you are tired, stop, get out of the car and have a walk.