Are you still wondering about what kind of exercise should you do while pregnant? Or what exercises you must avoid? As soon as you get to know the good news about your pregnancy, it is 100% natural for such questions to befall you. While some have already made their daily exercise program, here you are, still might be thinking even if you should exercise while your pregnancy or not.
Should You Or Should Not?
For all our ‘soon-to-be-promoted-as-mothers’ out there, who might be concerned that physical workout can harm them and their babies, you don’t have to worry at all. Exercise is not only safe during pregnancy but can also relieve common pregnancy discomforts like nausea, leg cramps, constipation, and back pain. Exercising would help reduce back pain, improve posture, boost your stamina to endure through labor and delivery, and also help during your postpartum recovery days, says reputed gynecologists.
By maintaining a routine of regular and light exercise, you train your body to be ready to deal with whatever physical and mental complications pregnancy holds for you. In the middle of these physical and hormonal changes, anxiety becomes inevitable, and to cope with that, doctors highly recommend consistent and moderate exercise.
What Must Be Done Before Choosing An Exercise Program?
Well, obviously exercise is beneficial in every way but when it comes to your fitness and health during pregnancy, your doctor’s words should be of most significance. Your common sense should be your first preference. And what common sense says is to always consult a doctor first and if he prohibits you to not engage yourself in such activities for any reason then DO NOT experiment.
Learn what is suits your body and what are the basic dos and don’ts of exercising before diving into it right away.
What To Do:
- Engage in moderate exercise and make it a daily goal. According to the recommendation of the American College of Obstetricians and Gynecologists, 30 minutes of regular light exercise can boost your overall health quality to a much greater extent.
- Let your body warm-up and cool down at its own pace, slowly and smoothly.
- Wear comfortable clothes. Don’t suffocate your ribs.
- Walk, swim, and do yoga. These low-impact simple exercises alone can complement your need for physical activity. Walking increases the blood flow and burns calories while yoga or aerobics keeps you flexible.
- Drink ample water and stay cool. Lack of fluid in the body can lead to dehydration and overheating which can be dangerous for the fetus and mother as well.
- Focus more on building strength in your back and posture.
- If you had a pre-pregnancy exercise routine, do follow it ( not the intense ones ) in your first trimester ( From week 1 to the end of week 12 of the pregnancy ), and if you had not then this is the ideal time to start following one.
- Stop immediately if you feel uncomfortable and seek advice from your trainer (who is already aware that you are pregnant) or doctor.
- Keep your expectations in check. If you are a kind of sporty and competitive person then do remember, then keep in mind that this is not the time for the best of your body.
- Practice Kegel exercises to strengthen your urinating and pelvic muscles. This is pretty simple. Use your pelvic muscles to stop urine in midstream. Pregnancy weakens these muscles and causes urine incontinence later on so, practicing Kegel exercises helps you to have better control of urine outflow.
See also: Some yoga asanas to follow during pregnancy
What not to do (Don’ts):
- Don’t give up your daily exercise plan as soon as you hear that you are pregnant.
- Don’t work out that you exhaust yourself. Breath properly and make sure that you are being able to carry on a conversation while you are exercising.
- Leave the thought of exercising in hot environments. Give yourself a break from time to time.
- Don’t take up a strenuous exercise routine.
- Don’t lift weights and avoid exercises where there is a slight risk of falling or of other injuries.
- DO NOT jump into something new that you don’t know and keep the harmonious routine ongoing.
Some Bonus Do’s: Taking Care Of Your Trimesters
Apart from following the above-mentioned ‘should dos and must nots’, there are still some things that should be kept in mind. Take care of trimesters and modify your exercise routine according to it. Drop all your core-based exercises such as planks, v-sits, sit-ups in the third trimester i.e from week 27 to the end of pregnancy, and try to stay more grounded. In this way, exercising will bless both you and your baby’s health in its real essence.