It is safe for mothers to exercise during pregnancy. Becoming pregnant actually can motivate women to make healthy lifestyle changes, including sticking with an exercise program. In fact, exercise during pregnancy has many benefits for both mother and baby.
Research has shown that physical activity reduces the risk of pregnancy complications, including pre-eclampsia (high blood pressure and protein in the urine after the 20th week of pregnancy) and pregnancy-related diabetes. Staying fit during pregnancy also has other benefits such as fewer pregnancy-related discomforts, better mood, improved sleep, increased energy, and increased muscle strength.
However, pregnant mothers need to stay safe while exercising. Here we list the tips for safe exercise during pregnancy that you can follow. However, if you have certain pregnancy conditions, your doctor may advise against working out or may have you limit your activity. Be sure that your doctor is ok with your workout routine once you learn you’re expecting a baby:
Take it easy
During pregnancy, your heart is pumping more blood through your body and your lung capacity is also decreased, which means you’ll have a harder time catching your breath. The easiest way to know if you’re exerting yourself too much is simply make sure you can breathe normally. If you find your heart is pounding hard, you should ease up a bit. Stop working out when you feel fatigued and don’t exercise to exhaustion.
Don’t lie on your back
Exercises that involve lying on the back, such as sit-ups or some yoga poses, should be avoided especially after the first trimester of pregnancy. Lying on the back can be risky because it can limit blood flow to the baby.
Fuel your body properly
Most mothers-to-be need around 300 extra calories a day during pregnancy. So, make sure you’re not burning too much off during your exercises.
Drinking a lot of water is a must for everybody, but pregnant mothers certainly need more water to stay hydrated. Dehydration during pregnancy can lead to a reduction of blood to the placenta, contractions or the possibility of overheating. Expectant mothers should keep a water bottle handy and full during any activity.To ensure that you’re hydrated enough; you should monitor the color of their urine—if it’s pale yellow or close to clear, it means that you’re hydrated enough.
Modify your routine
It’s almost impossible to keep up with your five-mile run when you’re seven months’ pregnant, and that’s totally fine. Your growing belly can throw off your center of balance, making your standby workouts more difficult. You also may need to cut your workouts a bit short, or decrease your speed and resistance.
Stop if necessary
Exercising is a good way for expectant mothers to stay in shape, but only as long as it’s completely safe. If you start feeling chest pain, swelling, decreased fetal movement, and dizziness, it’s better to stop exercising for a while.
If you’re pregnant and want to keep your fitness regime, you should get your doctor’s advices and recommendations for it. Even if you have already been exercising regularly prior to pregnancy should consult with your doctor and find the best workout that fit your physical conditions as overall.