If your doctor gives you the go-ahead, exercise during pregnancy is a great way to build strength, improve your energy levels, and overall stay healthy.
Pregnancy exercise provides numerous benefits, even for those with low-risk pregnancies doing mild to moderate fitness routines.
If you are pregnant and looking to begin or continue an exercise routine, there are a few things to keep in mind.
First, it is important to be consistent with your workouts and to exercise on a regular basis – three times per week is ideal.
Make sure to keep your workouts at a mild to moderate intensity. Avoid anything too strenuous or with quick movements or jumps, as this could cause injuries to your joints or muscles.
Pay close attention to your back:
Avoid long periods of exercise or standing still during the first trimester of pregnancy to prevent restricted blood flow to the uterus.
Be mindful of how much you’re doing: bear in mind that you will have less oxygen available for exercise, so stop if you start to feel tired and don’t push yourself to the point of exhaustion.
In order to maintain your balance during pregnancy, avoid activities that cause a rapid loss of balance or mild shock to your abdomen.
Consuming a healthy diet is also important for maintaining balance during pregnancy.
Ensure that the diet you consume causes you to gain 25–35 pounds during the nine-month period.
Most of you require an additional 300 calories per day.
If you exercise regularly, then probably you need to consume more.
Consume a diet that is rich in carbohydrates, because a pregnant woman uses up this fuel source more quickly during exercise than a Non-pregnant woman.
Drink more and more water to stay hydrated and to prevent overheating.
Wear comfortable, breathable clothing that is easy to remove.
A supportive bra that fits properly will help prevent discomfort and breast pain.
Try to keep cool as possible by avoiding becoming overheated, particularly in your first trimester of pregnancy.
Overheating during the first trimester can lead to dangerous complications for you and your baby.
Pregnant women should avoid any activity that might be considered risky, such as climbing, snowboarding, horseback riding, waterskiing, and scuba diving.
Diving activities in particular can compromise your oxygen intake and put pressure on your and your baby’s organs.
It’s important to be aware of the limitations and warning signs of exercise during pregnancy, as not all exercise is suitable for pregnant women.
Pregnant women should avoid exercise if they have any of the following conditions:
– Premature rupture of membranes
– Pregnancy induced hypertension
– High blood pressure
– Vaginal bleeding
– Early contractions
– Heart disease
If you suddenly notice any of the below-mentioned conditions, stop immediately doing the exercises and consult your doctor:
– Heavy discharge or vaginal bleeding
– Rapid heartbeat The heartbeat of a pregnant woman should not exceed 140 beats per minute
– Fainting or dizziness
– Beginning of pain anywhere in your body
– Increased and pronounced shortness of breath
Walking is the best exercise during pregnancy for those who are at a risk of the mentioned conditions. Walking for at least 30 minutes a day can help reduce the risk of developing these conditions.
