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Pregnancy might appear like the time in your life when you should just be constantly relaxing. This will be only a good idea if you are having pregnancy complications. Otherwise, during the course of Exercising And Pregnancy is an important factor in remaining in shape and preparing for labor.
Let’s investigate what is needed for exercising while pregnant so that after you get started, you can stay motivated.
Why Exercise During Pregnancy?
The benefits that you can take advantage of when you are exercising while pregnant are vast and worth taking into consideration. You will be able to increase your muscle tone, endurance, strength, quality of sleep, reduction of weight gain, constipation, backaches, swelling, and bloating.
Other possible benefits of following a fitness schedule during pregnancy include lowering the risk of gestational diabetes, shortened labor, and reducing the risk of having to get a C-section.
Getting the Approval to Exercise
Before you push yourself through a steady exercise program, get your health care provider’s clearance. Exercise and pregnancy is generally good for the baby and the mother; there are some scenarios where exercise may be advised against:
- Some types of lung and heart disease
- Preeclampsia or high blood pressure that has been brought on by pregnancy
- Cervical complications
- Placenta problems
- Steady vaginal bleeding during the second or third trimester
- Preterm labor during your current pregnancy
- Premature rupture of the membranes
- Severe anemia
At least 30 minutes of medium-intensity exercise is recommended on most, if not all, days of the week for most pregnant women. Walking is a great way to get started, applying minimal stress on your joints. You also will benefit from swimming, low weights training, light aerobics, and pedaling on a stationary bike.
Before you start any fitness day, warm-up, stretch, and cool down. Stay hydrated by drinking plenty of fluids and avoid overheating. Keep in mind that any intense exercise increases oxygen and blood flow to the muscles and away from the uterus. If you can’t carry a conversation while you’re exercising, you’re probably pushing yourself too hard.
If you haven’t exercised in quite some time, set it off with just about 10 minutes of physical activity a day. You can then build up to 15 minutes, 20 minutes, and 30 minutes a day.
When in doubt… take it easy
There are a few activities should you consider avoiding if you have concerns:
- Exercises that make you lie flat on your back after your first trimester
- Scuba diving could have your baby at risk of decompression sickness
- Contact sports like ice hockey, soccer, basketball, and volleyball
- Activities where you may fall like downhill skiing, in-line skating, gymnastics, and horseback riding
- Activities where you could get the hot water with great force, such as water skiing, surfing, and diving
- An exercise that takes place at high altitude
- Activities like kickboxing that could lead to experience direct trauma to the abdomen
- Hot Pilates or hot yoga
Ways to stay motivated
You are much more likely to stick with an exercise plan if you start small. Try a daily walk through your neighborhood or take the stairs instead of the elevator. Find a partner to exercise with to use the time to chat with a family member or friend. If you find that you need a little bit more structure, consider a fitness class that focuses on pregnant mothers.
Let your body lead the way
It is crucial that you stay aware of any signs of bodily problems while exercising, such as:
- Vaginal bleeding
- Increased shortness of breath
- Chest pain
- Painful uterine contractions
- Fluid leaking from your vagina
- Calf pain or swelling
- Muscle weakness that impacts your balance
Remember, regular Exercising And Pregnancy can help you cope with the physical changes to your body that you are going to experience during your pregnancy.