Health & Medical Diseases & Conditions

Know Your Pregnancy Fitness Dos and Don’Ts

If you have always been fitness freak and exercised regularly before pregnancy, and have no complications in your pregnancy, you will do well to continue your exercise, albeit with modifications. There are some dos and don'ts when it comes to exercises and you should get the advice of an expert before you go ahead. Some of them are as follows:

1. Stick to moderate exercise regularly rather than infrequent bouts of tough exercises. This is the way to go even if you are not pregnant, but if you are, all the more reason to maintain a healthy, disciplined routine.

2. Exercising regularly eases your discomforts like cramps, swollen feet, constipation, and nausea among other problems.

3. Consume extra calories because exercise burns calories and you would need to eat correctly and will to keep yourself and the baby healthy.

4. Don't take up dangerous contact sport such as riding on horseback, skiing, biking on hills.

5. Cycling is alright in the initial phase of your pregnancy, but always eek an expert's opinion.

6. Always warm up before you start your exercise regimen. Your joints and muscles will then be allowed time to warm up. If you skip warming up, you could strain your ligaments or muscles. It is also important to wind down slowly.

7. Before you exercise, make sure you are dressed appropriately. Wear clothes that are not tight. Loose-fitting clothes will make you comfortable. Choose shoes that suit your feet and offer support.

8. Don't exercise in a humid atmosphere.

9. Never take up exercises that have bouncy or jerky movements that require you to rotate your stomach or abdomen.

10. Don't exercise till you reach a point of exhaustion. If you are feeling very tired, reduce the duration of the exercise.

11. Drink plenty of water before exercise and also during, and after.

12. Once you are through your first trimester, you should not lie on your back in a flat manner, as it exerts pressure on the vena cava. You could feel shortness of breath, experience nausea or dizziness.

13. When you have to get up from the floor, do so in a gradual and slow manner; otherwise you could feel dizzy and fall.

14. Make sure you eat small meals at regular intervals to ensure that your energy levels are maintained, and that your blood sugar levels don't fall.

When you seek the help of experts, you will be taught antenatal or prenatal exercises that help you deliver normally. These exercises provide pain relief, help with breathing and encourage natural delivery.

Also try Lamaze exercises that builds your confidence; conscious breathing is a tool that boosts your and the baby growing inside you with enough oxygen supply.

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