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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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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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11st April 2019
Answers to Concerns
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