Exercise Tips while pregant
When pregnant due to changes within your body, your lifestyle will also need to change, this includes exercising. Before beginning a new exercise program it is important to first ask your doctor for advice, every woman will experience a different pregnancy; therefore, an exercise routine for one person will differ to another.
It is important to start gradually. Exercising for 20 minutes, 3-5 times per week is ideal. Drink lots of water before and after exercising! Exercise also helps you sleep better at night, it is beneficial for your back and joints. Also exercise helps in improving your physical appearance by generating a healthy glow. It also prepares your body for birth, and helps in regaining your pre-pregnancy body. In addition, exercise will help you in the physical demands you will experience after birth. When exercising it is important to not overheat as this can damage your baby, Keep your exercise routine laid back, and stay away from hot environments.
Recommended exercises:
- Walking
- Pregnancy exercise classes.
- Pilates
- Aqua aerobics
- Yoga
- Stretching
- If you were a runner before falling pregnant, you can continue running, however, at a modified level.
- Before and after exercising, leave a little time to stretch to warm your muscles up and cool down your body.
- It is important to have strong abdominal muscles as they support your spine. It is particularly important for them to be strong during the third trimester. Exercises include:
- Drawing your belly button towards your spine
- Breathe out while pulling your belly in
- Hold the position and count to 10. Relax and breathe in
- Repeat this 10 times.
- You can do this exercise as often as you like when you like.
- Avoid stomach crunches and sit-ups.
- You are probably exercising too much of you are having joint, abdominal, back, pelvis, chest or calf pain; if you experience headaches, blurred vision, dizziness, fatigue or visual changes. Also, be aware of your baby’s movements, if the exercising your are doing is affecting the baby you may notice changes in its movements. Vaginal bleeding, fluid discharge from the vagina, early contractions and swelling is also a sign of too much exercise, or the wrong type of exercise.
The exercises you should avoid include:
- Bouncing/jarring
- Leaping/jumping
- Any sudden change of direction
- Contact sports
- Downhill skiing
- Scuba diving
- Horse-back riding
- Exercises that require you to lie on your back (after the first trimester)
- Deep wide squats
- Lunging
- Rollerblading
- Activities that provide a risk of falling
- Heavy weights
- Steps
*Brave Foundation supplies this information as a guide only and bears no personal responsibility of how this information is used.
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