Most women are aware that overall body fitness is fundamental during pregnancy but majority are worried on the safety of doing body exercises during pregnancy. Regular exercise is essential at enhancing body strength, endurance and muscle tone. So, to answer to the question as to whether it is safe to exercise during pregnancy, yes it is safe and highly recommended but in a controlled manner.
However you type and intensity of your exercises will vary depending on a few factors.
1. Complexities during pregnancy.
Pregnant women who are having normal and healthy pregnancies are fortunate since they are capable of engaging in various body exercises without risking their health or that of their unborn child. However in case you are experiencing any issues or complexities during your pregnancy such as vaginal bleeding or premature contractions then it is advised to first check with your doctor so as to advice you as to whether or not you are safe to engage in any body exercise.
2. The stage of your pregnancy.
You will be required to constantly adjust your exercise routines depending on the trimester you are in. During the first trimester you can push your exercise a bit but the more you progress to the third trimester then you will be required to alter your workouts to avoid complications.
There are many types of safe exercises you can engage in during pregnancy but again you need to listen to your body and respond accordingly in case you experience anything out of the norm. These exercises include:
Aerobic exercise: These exercises include walking and swimming. Walking is an all-round exercise that you can engage in through the three trimesters. Both swimming and walking will help to increase your heart rate which will consequently pump more oxygen and nutrients into your body. Many doctors will advise their patients to walk, walk and walk some more in the weeks leading up to their due dates so as to facilitate the occurrence of labour. Healthier babies with higher cardiovascular activity are born to exercising mothers and the babies are less prone to grow overweight or diabetic in later stages of their life.
Kegel exercises: Kegel exercises are essential at minimizing the risk of tearing of the perineum during birth. Additionally they help to enhance your pelvic floor muscles which are prone to loosening during labour. Squeezing your pelvic muscles a few minutes in a day is enough to do the trick.
Practising yoga: Yoga helps your body to get more flexible but remember not all yoga exercises are recommended during pregnancy. To be on the safe side, find a prenatal yoga class whose exercises are tailored for pregnant women.
How to keep safe while exercising during pregnancy.
Remember that the main objective of engaging in body exercises during pregnancy is to improve your health and that of you unborn child. You should thus be careful not to overdo your exercises and you should also ensure that you engage in safe practices. Discussed below are a few guidelines to watch out for when exercising.
First, avoid all exercises that increase your risk of falling or getting injured. Your centre of gravity changes due to the weight of the child therefore you are more likely to fall. Such exercises that are a no no include horseback riding, cycling and skiing.
Always remember to warm up and down during your exercises. Engage in a whole body warm up exercise during the first few minutes , lisa olson pregnancy miracle review ,before you start your actual exercise. This will help to increase blood circulation to your muscle. After exercise also, your heart will have elevated and you might be gasping for breath, therefore it is important to warm down until you attain your normal breathing rate.
Lastly, make sure have eaten enough before your exercises so as to fuel your pregnancy fitness session. Also make sure you drink lots of water and other healthy fluids to keep your body adequately hydrated during the workout.
Complications during pregnancy training that will require immediate Doctors attention.
1. Preterm labour.
2. Vaginal bleeding.
3. Premature membrane rapture.
4. Pregnancy induced hypertension.
5. Faintness or dizziness during exercise
6. Chest pain and palpitation
7. Severe headache
8. Decreased movement of the baby.
While safe and controlled exercise is recommended for your pregnancy, strenuous exercises are highly discouraged. Practice safe exercise and reap the many benefits which include decreased labour time, preventing weight gain, having an easy and less painful labour and finally ensuring that you recover quickly after birth.