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Exercise & Fitness


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11st April 2019


How to Exercise Safely While Expecting
 
 

No excuse not to stay fit, especially when you're pregnant. Regular exercise helps reduce backaches and fatigue, prevents gestational diabetes, and speeds up postnatal recovery time. The American College of Obstetricians and Gynecologists recommends at least 30 minutes of moderate exercise per day for expecting moms. The key is to do it safely with the following precautions:

 

  1. Consult Your Doctor First
    Exercise is not advisable for those who have asthma, heart disease, diabetes, or pregnancy-related conditions such as bleeding or spotting, low placenta, threatened or recurrent miscarriage, history of early labor or premature births, and weak cervix. Even if this is not your first pregnancy, it is still safer to ask your doctor for advice based on your medical history before you hit the gym.

  2. Slow and Steady
    If you're a sofa slacker before getting pregnant, try less vigorous workout such as walking or swimming. Start at 20 minutes. Let your body get used to the workout and build up to 30 minutes or more if you feel comfortable.

  3. Not the Time to be Adventurous
    Trying a new form of exercise when you're pregnant is a big no-no. With changes in your body and center of gravity, learning new routines can be challenging and may cause injury.


  4. Less Intensity
    Even if you were a gym rat before your pregnancy, you should workout in moderation. Low impact exercises, fewer reps, lighter weights, and shorter time to ensure that you don't push your body to the limit.


  5. Comfort over Style
    Loose fitting, breathable clothes, and a good support bra are vital for a comfortable workout. Wear shoes that are designed for the exercise you do to protect against injury.


  6. Pick Your Location
    Exercising in hot, humid weather can cause rapid dehydration and possibly heat stroke. If you like the outdoors, choose to work out in the morning. Otherwise, exercise indoors.

  7. Warm Up and Cool Down
    Proper warm up and cool down routines help prevent injuries. They also regulate blood circulation to your body, including your baby. Some light stretching is a good way to warm up while walking or a few minutes of relaxation helps you cool down.


  8. Eat, Drink, Exercise
    Snack on a light protein-carbohydrate meal before and after your workout to keep up your energy. Finish eating at least one hour before exercising. Drink water before, during, and after your workout.

  9. Listen to Your Body
    Stop exercising if you feel pain, weakness, dizziness or discomfort. Never push yourself until you're exhausted. You should feel energized after you finish. Adjust your workout routine and schedule according to how you feel each day.


  10. Avoid Certain Moves
    Skip activities that need you to hold your breath. Any moves that pull on your abdomen (full sit-ups, double leg lifts) are best avoided. Also, no deep back bends, deep flexing or extension of joints, jumping, bouncing, sudden changes in direction, or jerky motions.





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This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or treatment. Readers are advised to consult their doctors regarding specific health questions or medical conditions. The publisher of this content takes no responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Readers should consult their doctors before beginning any health, wellness or lifestyle program.

     
     

Being a mum is a journey filled with triumphs and tribulations. At Muraydale™, we celebrate motherhood by being your companion through this joyous time of your life. We publish weekly articles and blogs that cover all aspects of motherhood. This is also your platform to share stories with other mums. Here's to a wonderful beginning of an amazing journey!

     
     
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