For active mothers-to-be here’s some good news! Though it may sound challenging exercise is good for you and baby. So if you’re looking for a way to alleviate the usual aches and pains that come with being pregnant, exercise your way to the delivery date.
Just be sure to exercise the right way. Doing so strengthens your abs and core. This also minimizes back aches and rumor has it reduces labor pains. Just a heads up – not all exercises are for pregnant women. Safety is very important for both you and your baby so pay close attention to some restrictions. To lay it out, here are some Dos and Don’ts when exercising.
The first and perhaps most important step you need to do before commencing/continuing any exercise program is get your doctor’s approval.
If you’re just starting out slow and steady should be your watchword. It’s usually best to wait for your 2nd trimester to start. Do walking exercises more but do the intense ones less. Better yet limit those intense exercises to 3 sessions per week. Otherwise it’s generally okay to stick to the exercise program you had before your pregnancy.
Doing a lot of aerobics and strength training is a good idea. Since posture changes normally happen during pregnancy such exercises will help you adjust. After your 2nd trimester you will find swimming and other weightless exercises more comfortable.
A brisk walk is a good way to help you maintain muscle tone.
Ensure you stay within 60 to 65% of your maximum heart rate while exercising.
Take frequent breaks to avoid over heating – something that can harm your unborn child.
Warm up 5 minutes before doing anything approaching an intense workout. Slow walking is a good example of something you can do to warm up.
Avoid risky activities such as biking, in-line skating and skiing. Should be obvious I know as falling down isn’t likely to be good. Also during the 1st trimester, avoid doing exercises that require you to lie on your back as this can restrict oxygen and blood flow to the baby.
Listen to your body. It’s best to stop exercising and consult with your physician about continuing if you experience things like dizziness, feel chest pain, notice bleeding or amniotic fluid leaking. Common sense things I know. But some feel they can push thru the pain which is not a good idea in this case.
Depending on how active you were before the pregnancy determines in part how safe it is to exercise while you’re pregnant. Before starting any workout routine it’s very important to get medical clearance and establish a safe workout level.
Jalinn M Hardy has authored many fitness articles like this one on the best ab exercises. Whether you need help with aerobics, inner thigh exercises, or exercises to lose weight quickly, MeltOffTheInches.com is the place for those in search of answers to questions about slimming down.