pregnancy exercise

Pregnancy and Exercise: The Do’s and Don’ts

Lots of people would not agree that exercise for pregnant woman is a good idea. They believe pregnancy exercise would cause further stress on the body and also the baby. On the contrary, Rita Santos-Rocha, Deputy Director of Professional Standards Committee, discuss the findings from the American College of Obstetricians and Gynaecologists:

“The latest recommendations from the ACOG , clearly state that moderate physical activity is completely safe during normal pregnancy. Inactivity can actually cause serious complications for woman’s and baby’s health. That’s because the pregnancy period is an open window for a lifestyle change. Thus also perfect for engagement in an exercise program. Moreover, women who are active during pregnancy, are more likely to be active later in life as well. They even tend to have active children. What better way to “bring up” future members of fitness clubs?”

Tips for an active lifestyle during pregnancy


pregnancy exercise

Drink lots of water

Becoming dehydrated during your pregnancy can lead to a slew of problems. A lack of blood flow to the placenta and an increased risk of overheating can lead to contractions. Because of this, staying properly hydrated is utterly essential. Be sure to drink plenty of water before, during and after your pregnancy exercise workout to avoid dehydrating.

Stay off your back

After your first trimester, the weight of your uterus puts unnecessary strain on your vena cava, when lying on your back. This is the twin veins that are responsible for blood-flow. This commonly results in light-headedness, a shortness of breath and even nausea. To avoid this, use a pillow to prop up your upper back and take pressure off of the vena cava. This is handy when performing reclining exercises.

Try low impact workouts

While most exercises are safe if not overdone during pregnancy (with the possible exception of abdominal workouts after the first trimester), the safest activities include low impact workouts such as swimming, power walking and low impact aerobics. They will also promote muscle tone which will support your body as it goes through physical changes, and reduce the risk of balance problems during your pregnancy. These workouts will also increase your cardiovascular capacity, essentially increasing oxygen and blood-flow throughout your body.
Low impact exercised are especially easy on the joints which may become sensitive and easily injured during other training sessions, which make these types of workouts perfect for ladies looking to stay fit throughout their pregnancy.

Be sure to eat right

It is essential to ensure that you are getting enough calories when working out, so bear in mind that it is perfectly natural and healthy to gain weight as you move through the pregnancy. The goal here is to stay fit and healthy, not at any point to lose weight.
While the number of calories you need will vary depending on your pregnancy and exercise routine, here is a vague guideline to follow:
During your second trimester, it is wise to take in about 340 more calories than usual and 450 more during the third. Your medical practitioner should also be keeping close tabs on your calorie intake if you are working out.



Know your limits

Nobody knows your body better than you, so be sure to listen to it closely. Still, overdoing it can do more harm than good, especially if you are not paying much attention to technique. Whenever working out, it is wise to know your own limits, when you are pregnant, this couldn’t be more important. If need be, don’t be afraid to contact your medical practitioner before planning your workout routine, to determine which exercises you can do, and which ones to avoid.

Contact Trifocus Fitness Academy for more information

If you would like to know more about enrolling in an accredited exercise and pregnancy course that can enable you to make a difference in the quality of life in those around you, be sure to contact us at Trifocus Fitness Academy for details.

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