In previous generations, pregnant women were often encouraged to remain sedentary while pregnant. As time has passed, exercising while pregnant is not only accepted, but highly encouraged. If you are pregnant and wanting to start or continue an exercise routine, make sure to follow these helpful tips and guidelines for a safe and effective experience.
Approval from your healthcare provider.
Before beginning any exercise program, it is important to get cleared from your healthcare provider. If you have regularly exercised prior to becoming pregnant, it is more than likely that you will be encouraged to continue exercising. Also, women who were not physically active before pregnancy are still encouraged to begin exercising as well. However in some cases, pregnancies may have too many complications to exercise so it is important to check with your healthcare provider first.
Choose the right exercises.
If you are physically active before becoming pregnant, it is ok to continue those exercises with a few modifications.2 Water aerobics, walking, and prenatal yoga are a few examples of safe and effective exercises for pregnant women. Aerobic exercises are a great way to improve moods, increase energy levels, and improve circulation. Also, yoga is a great way to learn breathing techniques that can be used during labor.
Stay Cool.
When exercising, stay in cool environments, wear proper clothing, and stay hydrated. Overheating should be avoided at all costs. This can be prevented by exercising in a regulated temperature and wearing cool and breathable clothing. It is also important to be hydrated before, during, and after exercising.
Avoid lying flat on your back.
After the first trimester, exercises from the supine position should be avoided. This is because lying flat on your back puts pressure on the vena cava which can reduce blood flow to the heart.
Don’t overexert yourself.
As important as it is to exercise, it is not safe to overdo it. The “talk-test” is a good way to indicate how hard one is working. If you are unable to carry on a conversation while exercising, you may be overexerting yourself.
1BabyCenter Medical Advisory Board. (n.d.). The 13 rules of safe pregnancy exercise. Retrieved November 4, 2014, from http://www.babycenter.com/0_the-13-rules-of-safe-pregnancy-exercise_622.bc
2Pregnancy and Exercise. (n.d.). Retrieved November 4, 2014, from http://www.webmd.com/baby/guide/exercise-during-pregnancy
This is a very interesting topic because almost everyone knows that when you are pregnant you put on "baby weight". Not many people think about the fact they can exercise during pregnancy. Knowing this can help keep you healthier in the long run, and help you get rid of your baby fat after you have your child.
ReplyDeleteI love the step by step on what to do first when it comes to exercising while pregnant. These tips are very informative to expectant mothers, and will really gel for the safety of mother and baby.
ReplyDeleteI have quite a few friends that are pregnant and ask me about exercising. Now I have many great tips to tell them! very informative, thank you!
ReplyDeleteAlthough I am not a woman. I watched my mom do some excercise when she was pregnant. Also its good to be informed so the one day when my wife will be having our babe.
ReplyDeleteGreat article, my sister is 5 months pregnant and has been looking for safe and effective ways to exercise throughout her pregnancy. Cant wait to share this with her!
ReplyDeleteThis is great to know but for the future as i hope to not have children for a few more years. but good to know you can maintain working out at a correct level and hopefully not gain to much pregnancy weight from those crazy cravings.
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