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Pregnancy is definitely a crucial period in which the would-be mom
has to cope-up with her physical problems, without causing stress on
the developing infant. Most gynecologists say that exercising during
pregnancy is beneficial, provided that it is moderate and doesn’t
put the pregnant woman at the risk of falling or slipping. Swimming,
low-impact aerobics like aqua aerobics, walking, yoga and Pilates
are the best exercises for pregnant. women. Besides choosing the
right exercises, it is essential to follow some tips on pregnancy
workout to make it injury free. If you're determined to keeping fit,
exercise on a regular basis. |
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It's ideal to exercise at least 3 times a week during pregnancy.
Here are given some guidelines for a perfectly safe pregnancy
workout
- First of all, consult your doctor before starting an
exercise programme. If you've been active since long, probably
you can continue you fitness regime while you're pregnant. Then
also, it would be better to consult a doctor to get started with
your fitness programme.
- Always wear loose-fitting and breathable clothing. To avoid
overheating, wear layered clothes so that you can remove them
easily. Experts claim that your temperature should be less than
38.2 degrees C / 101 degrees F after exercising; so avoid
overheating at any cost. Make certain that your maternity bra
offers sufficient support.
- Wear athletic shoes that fit your feet accurately so as to
support ligaments and tendons. If your shoe size has changed due
to mild swelling, buy a new, comfortable pair.
- Make sure to warm up before exercising. It doesn’t only warm
up your muscles and joints, but also prepare your body for
exercising. It helps to build your heart rate up slowly. Without
warming up if you start strenuous activity, you could injure
your ligaments and thus hurt yourself.
- Try to keep moving and change positions. Standing or holding
the same positions for long, can decrease blood flow to the
uterus, causing blood to collect in your legs and making you
dizzy.
- After the first trimester, avoid exercising while flat on
your back. Not only it's uncomfortable, but this position can
also cause dizziness. This position can decrease the blood flow
to your brain and uterus. Sit up on your elbows instead, or lie
on your side.
- Don't perform strenuous exercises like deep knee bends,
lunges or full sit-ups. Such exercises can cause ligament
strain, and can also raise the chance of tearing in the pelvic
area.
- Don’t overdo exercises, or don’t workout to exhaustion. As
your body doesn’t allow much during pregnancy, don’t workout for
long.
- In case you feel uncomfortable or pain, stop exercising
immediately. Don’t force yourself to workout; if your body
allows, do it. Otherwise, don’t.
- Drink plenty of water before, during, and after exercising.
Otherwise, you can get dehydrated. Water will also control your
body temperature. Drink about two glasses of water at least two
hours before you start exercising. Drink another glass of water
every 15 to 20 minutes during your workout.
- While getting up from the floor, be careful and get up
slowly. Since your centre of gravity shifts during pregnancy,
you should be careful when you shift positions. Getting up
quickly can make you dizzy, and cause you to fall also.
- If it's hot and humid, avoid outdoor activities. Such
weather makes you prone to overheating. Especially on hot or
humid days, skip your workout or exercise indoors in a
well-ventilated room.
- Avoid dangerous sports as you joints are looser than normal.
It's best to any activity, which can make you slip or fall,
increasing the risk of injury to your abdomen.
- Remember to cool down by walking for a few minutes or
stretching. Let you heart rate come back to normal.
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