When you are feeling nauseous or lethargic or just huge as a hippo, exercising may be the last thing you feel like doing. But as the Pregnancy Zone reminds us, “Regular exercise is the best way to build your bones, muscles, and to boost your energy levels to keep yourself healthy.”
You can get various benefits even from mild to moderate fitness routines. Check with your doctor to make sure your planned activities are safe in your personal condition.
Helpful guidelines for exercising during pregnancy:
Staying consistent:
Regular exercising is the best way, but not occasionally. It is better to exercise three days a week. Maintain your fitness routine in the mild-moderate range.
Choose easy steps to practice:
Don’t do the activities that need jumping motions or sudden changes in the direction as they can strain your joints and injure you.
Observe your back carefully:
Avoid exercising on your back after the first trimester of your pregnancy. Avoid motionless standing for longer periods. Both these activities can diminish the amount of blood flow to the uterus.
Don’t do too much:
You must be aware that you have very less oxygen available for exercising. Stop doing the exercises if you become fatigued and don’t attempt to exercise to that extent of exhaustion.
Maintain your balance:
Don’t try to do the activities that cause a rapid loss of balance or mild shock to your abdomen.
Consume a healthy diet:
Ensure that the diet you consume causes you to gain 25-35 pounds during the nine months period. Most of you need 300 calories additionally per each day. If you exercise regularly, then probably you need to consume more. Consume the diet that is rich in carbohydrates, because a pregnant woman uses up this fuel source more quickly during exercise than a normal woman.
Drink more and more water:
Drinking plenty of water is very essential to keep yourself hydrated and to prevent from overheating.
Wear comfortable clothing:
Make sure that while exercising, you are comfortable in your clothes and the clothes should be easy to remove. Wear a supportive bra that fits properly to support the breasts.
Try to keep cool as possible as you can:
Don’t become overheated, particularly in the first trimester of your pregnancy. Overheating during the first trimester causes to develop birth defects. Take lots of fluids before and during the workout session.
Avoid risky activities:
Pregnant women should avoid the activities like climbing, snowboarding, horseback riding, waterskiing, and scuba diving. During diving activities, your oxygen intake will be compromised and puts pressure on yours and your baby’s organs.
Limitations and warning signs of exercise during pregnancy:
Though moderate exercise is safe, it is not suitable for all pregnant women. Pregnant women with any of the following conditions should avoid exercise during pregnancy. They include:
- 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. Those who are at a risk of above mentioned conditions can do walking for at least 30 minutes in a day.