Maintaining a frequent exercise routine during your pregnancy can assist you with remaining healthy and feeling your best. In addition, it can improve your posture as well as decrease some common discomforts such as backaches and fatigue. There is proof that it may prevent gestational diabetes (diabetes which develops during pregnancy), relieve stress as well as build more stamina which is required for labour and delivery.
If you were physically active prior to you falling pregnant, you should have the ability to continue your activity with modifications as needed. You are able to exercise at your former level as long as you are comfortable and also have your doctor’s approval. Low impact aerobics are encouraged as opposed high impact. Do not let your heart rate go beyond 140 beats per minute. The pregnant competitive athlete should be followed closely by an obstetrical provider.
If you have never exercised frequently before, you are able to safely start an exercise programme during pregnancy after consulting with your health-care provider. Do not try a new, vigorous activity. Walking – as well as swimming – are considered safe to initiate when pregnant. Medical experts recommend 30 minutes or more of moderate exercise every day on most if not all days of the week, except if you have a medical or obstetric problem.
What Are The Advantages Of Exercise During Pregnancy?
Regular exercise when you’re pregnant benefits you – as well as your foetus – in these key ways:
- Lowers back pain
- Alleviates constipation
- May lower your risk of gestational diabetes, preeclampsia as well as caesarean delivery
- Encourages healthy weight gain during pregnancy
- Enhances your overall general fitness and strengthens your heart and blood vessels
- Helps you to lose to the baby weight after your baby is born
Take safety measures with aerobic exercise during pregnancy if you have:
- Severe anaemia
- Unevaluated maternal cardiac arrhythmia
- Chronic bronchitis
- Poorly controlled type 1 diabetes
- Extreme morbid obesity
- Extreme underweight (BMI <12)
- History of extremely sedentary lifestyle
- Intrauterine growth restriction in current pregnancy
- Poorly controlled hypertension
- Orthopaedic limitations
- Poorly controlled seizure disorder
- Poorly controlled hyperthyroidism
- Heavy smoker
What Exercises Are Safe During Pregnancy?
Most exercises are safe to do when you’re pregnant. This is as long as you exercise with caution as well as you do not overdo it.
The safest and most useful exercises are swimming, brisk walking, indoor stationary cycling, step or elliptical machines in addition to low-impact aerobics (which is taught by a certified aerobics instructor). These exercises carry little risk of injury, benefit your entire body, and can also be continued until birth.
Tennis is generally safe activities, however changes in balance during pregnancy could affect rapid movements. Other activities such as jogging can be performed in moderation, particularly if you were doing them before you fell pregnant. You may want to choose exercises or activities which do not require great balance or coordination, especially later in pregnancy.
Contact Trifocus Fitness Academy
If you want to become a pregnancy personal trainer then you need to do our Exercise and Pregnancy Course. Follow this link for more information.
