During pregnancy, when you stay in shape, not only do your muscles remain strong, but you also have the energy you need for a healthy labor and delivery. Moreover, when you stay fit, it also becomes easier for you to return to your pre-pregnancy body weight. There are numerous safe exercises for women who are pregnant, which include cycling, swimming, yoga and walking. You will be able to feel more fit both physically and emotionally and be able to sleep well as well by maintaining a healthy lifestyle.
Below are some tips that will be helpful for you to stay in shape during pregnancy:
- Discuss it with your doctor. They will be able to inform you about the best fitness plan for you depending on your situation. All previous and current pregnancy complications will be considered when this fitness plan is formulated. If you have already suffered a miscarriage in past, the doctor will recommend you to avoid jogging or a similar heavy aerobic exercise.
- Find a level of exercise that suits you best. You simply want to work out, but not stress your body overmuch. Activities that involve jarring and bouncing movements and are strenuous should be avoided at all costs. Even if strength-training and aerobic exercise is encouraged by the doctor, you should not lift more than five pound weights. During pregnancy, hormones tend to be more susceptible to injury. You can opt to use lighter weights and increase the number of reps instead.
- Walk for at least half an hour three to five times on a weekly basis. Even though it is a low-impact aerobic exercise, the intensity of walking should be slowed down, particularly during the final trimester of pregnancy. If you overdo it, the blood will flow towards the muscles rather than the uterus.
- Ride a stationary bike or a bicycle. Heart rate is increased by both exercises, but they may become uncomfortable in the last trimester because your stamina decreases and your back may also hurt.
- Enroll in a water aerobics class or swimming one. This exercise comes highly recommended for pregnant women. Water retention is reduced and working out in water tones and strengthens muscles. Swollen ankles and feet can be prevented with less fluid retention.
- Your workout routine should also include the practice of yoga. Deep-breathing techniques are involved in yoga and they teach you how to focus your breathing like when you have to do in labor and they are also very relaxing. The tone of your abdominal muscles and balance can also be improved through yoga exercises.
- Don’t ignore your body. If you get short of breath or if your heart starts racing, you should immediately stop exercising. It is time to quit if your breathing becomes so labored that you aren’t able to talk. Pain in the pelvic region or back is also an indication that you are fatigued and need to reduce your exercise.
With these steps, you can stay fit and healthy during pregnancy.