Here are some tips / guidelines regarding
carrying out safe and perfect pregnancy workout.
Tips On Pregnancy Workout
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. 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.