Your pregnancy should never come in the way of your favorite fitness programs like pool and gym. Exercise makes you feel better, tones your muscle’s and will prove helpful during labor and delivery. Don’t overdo anything. Join a prenatal exercise class. Golf and hiking are other beneficial forms of exercise.
You should know from your health provider which exercises and duration of the exercise is right for you. Your fitness level determines how much is too much for you. If you were swimming one hour each day before pregnancy and your pregnancy is totally normal then you can continue your routine like before.But take the advice of your health provider before starting anything. Walking is the best and safest form of exercise. Thirty minutes of moderate exercise is ideal for women in regular pregnancies.
Benefits of Exercise During Pregnancy
You may dislike and find exercise least appealing if you weren’t into a regular fitness routine. Consider the benefits of a regular workout and set your distaste aside.
- Exercising on a daily basis (stretching and moving) calms your mind and boosts your energy level.
- If you are already into a regular routine of exercising it will be very easy for you to lose your pregnancy weight.
- Some exercises promote flexibility and strength. These can prevent or reduce muscle aches, back pain and other complaints of pregnancy.
- Feeling fit and fine helps improve your self image and positive mental attitude.
Staying fit & active is the mantra
Exercise need not always be expensive, difficult or complicated. It can be simple and cost free. Taking the dog on a brisk walk each evening, playing with ball in the backyard with kids or swimming are suitable examples. A regular thirty minute routine activity accompanied by stretching is all that is required to benefit you and the baby. The activities should be thoroughly enjoyed by you. Then only you will look forward to it. Having good company is an added bonus.
You can also join a center for prenatal exercise class. Water exercise programs are of low impact and good. But consult your doctor first even if it is the safest of exercise. Always practice exercise that has been suggested by your health provider.
Contact sports, water skiing and scuba diving are to be avoided during pregnancy. Aerobics, volley ball and tennis are potentially high impact activities. Thereby while participating you should proceed with great caution.
Precautions to take while you exercise during pregnancy
- You should adopt safety measures while exercising even though they are very simple and beneficial for your baby and you.
- First of all get approval of your doctor then only proceed.
- Begin with a slow start, if you are new to working out. Listen to your body signals attentively.
- And stop immediately if you experience warning signs such as dizziness, excess shortness of breath, chest or abdominal pain, blurred vision, vaginal bleeding or severe headache.
- Wear comfortable, supportive, breathable fabrics that brace your belly and other expanding parts of the body.
- Buy a bigger pair of shoes if your legs have swollen.
- To remain well hydrated drink plenty of caffeine free fluids before, during and after your workout.
- Avoid extreme rise in core body temperature. Overheating can be dangerous to the developing fetus. It is good to work out in a climate controlled environment.
- Kegel’s exercise is highly beneficial for every pregnant woman. It can improve urinary incontinence or dribbling experienced by some women during pregnancy. They help strengthen the pelvic muscles you use to shut off your urine flow. Relax and hold for four seconds. You should try and work up to ten minutes of Kegel’s regularly.