Fit Pregnancy: Top 10 Exercise Tips
Pregnancy is not the time to do a fitness blitz, but it is an important time to maintain an exercise routine. Exercising during pregnancy will make you feel more energetic, improve your sleep patterns, and relieve some of the uncomfortable symptoms of pregnancy, such as back pain, constipation, and bloating. Even if you weren’t very active before you got pregnant, there is no better time than now to start an exercise regimen.
Top 10 things to remember to exercise during pregnancy:
1. Exercise for at least 30 minutes every day. If you’ve been inactive before, start slowly by dividing it into three 10-minute segments. Some great ways to start your exercise routine are with low-impact activities like walking, jogging, swimming, or biking.
2. Wear shoes that are in good condition as they must support extra weight. You may even need to buy a new pair of shoes one size larger if your feet swell during pregnancy. The bones in your feet can also be stretched a bit to support the extra weight you carry.
3. Wear a sports bra that fits well and is very supportive. This is essential as your breasts will increase in size and may be tender.
4. Drink lots of fluids. This is important for anyone who is exercising, but especially during pregnancy, as your body needs a higher intake of water to have a healthy placenta. Drink before, during and after your workout.
5. Begin any workout with stretching and warm-up for 5 minutes. During pregnancy, your ligaments stretch and your joints loosen, which can increase the chances of injury. Walking or biking are good warm-up options.
6. Exercise on a wooden floor or on a carpeted surface. This gives you a better position, as your balance may be slightly off balance due to the additional weight in front of your body.
7. Get up slowly from lying down or sitting on the floor to avoid dizziness or fainting. It is easier to feel dizzy during pregnancy.
8. Make sure you can carry on a conversation at a normal level. Exercise that is too strenuous will draw oxygen and blood flow from the uterus if needed to the muscles. It is important not to exercise to the point of being out of breath.
9. Keep movements smooth and low impact. Jerky, springy, high-impact, and jarring movements can strain joints and cause injury.
10. Follow all intense exercises with cool down and stretching for 5-10 minutes. This will prevent muscle stiffness from occurring.
For a healthy pregnancy, find an activity that you enjoy doing and this will increase your desire to exercise regularly. Starting now will make you feel better during pregnancy, build muscle tone to prepare for labor, and help your body recover faster after delivery.
