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:
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.
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.
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.
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.
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.
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.
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
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.
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
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.
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.
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!
Hours : Monday to Friday, 9am to 6 pm.
We are happy to assist you, please do not hesitate to
contact us if you need any enquiry