As a woman, we want to get fit even during our pregnancy. But what are the dos and don’ts of getting fit during pregnancy? Is it safe to do exercises? What type of activities is safe for a pregnant woman? Truth be told that pregnant women should consume a lot of nutritional food as possible. Engage in aerobic exercise and physical activities that will ensure you easier and healthier pregnancy.
There’s a myth that’s been going on for years and years on pregnant women. It says that they should eat and rest as much as they want. It seems a bit too outdated in the world we lived in today. Most women we know today are most likely to be career-minded women as they are helping to strive the best for their family.
Do you know that exercising regularly during your pregnancy relieves and prevents discomfort such as backaches and fatigue? In addition, it also gives you extra energy and prepares the body for labour. It also helps in increasing your stamina and muscle strength. Make sure to read until the end to know that do’s and don’ts for you to get fit during your pregnancy.
The Do’s and Don’ts of Getting Fit During Pregnancy
1. Practice Safety
As a pregnant mother, you should be cautious with exercise activities that you involve yourself in. It is to ensure the safety of your unborn baby and also yourself. Doing activities such as swimming, gentle aerobics, step or elliptical machines, walking and stationary cycling will lessen the risk of injury and benefit your entire body.
As for light jogging, it can be done in moderation to avoid other circumstances. Try to avoid exercises such as jumping best, bouncing, running, skipping, or hopping as these will increase the risk of injury. The same goes for softball, football, basketball, and volleyball. Avoid engaging in activities that require you to lie down on your back. It prevents blood from flowing to you and your unborn baby.
2. Exercise at Least 30 Minutes Per Day
Thirty minutes (or more) of moderate exercise per day on most of the days of the week will keep you fit. It’s not advisable for pregnant women with medical problems such as asthma, heart disease, or diabetes to exercise. Don’t consider exercising as an option, if you have experienced a pregnancy-related condition in the past such as recurrent miscarriage, previous premature births and low placenta.
3. Choose Low-Impact Exercises
Cycling is a great aerobic exercise during pregnancy. In this case, only use a stationary bike to avoid injuring yourself and the baby. Avoid any mountain biking activities during your pregnancy. Besides that, you can have a walk to help improves blood circulation in the body, eases your joints, muscles and helps the baby move into position because of the swaying of the hips. It is encouraged to do so when you are nearing your due date as it stimulates the abdominal muscles to contract.
Swimming strengthens abdominal and shoulder muscles for pregnant women. These are very vital areas when carrying the baby. It improves oxygen circulation to muscles, improves cardiovascular fitness and reduces joint stiffness. Try to get enough breath by closing your mouth and releasing a little bit of your air through your nose when your head immersed in water. Exhale through both your mouth and nose when you turn your face up.
4. Drink Plenty of Water
The risk of dehydration increased during exercise in pregnant women. Therefore, it is advisable to drink plenty of water, at least eight glasses a day and more when it’s hot.
While physical exercise is essential during pregnancy, always consult your doctor or your health care provider before commencing any exercise program. Moreover, in case you encounter any danger signs like vaginal bleeding, decreased foetal activity, dizziness or any unusual changes in the body, contact your physician immediately.
there you go! I hope these tips help you in considering the right exercise for you to engage during your pregnancy. After all, getting fit during your pregnancy means you care about your health, and you want your pregnancy to be healthy as well. Stay tuned for more tips and tricks on pregnancy and don’t forget to check out Motherhood.com.my for all your baby needs and items.