May 1, 2010
Posted in Staying Fit
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Dos and Don’ts on the Right Ways to Exercise during Pregnancy



Being fit all through the gestational term would assist a pregnant woman in more ably coping with the demanding physical requirements of pregnancy, labor, delivery and maternity.

The indication of pregnancy does not necessarily have to translate to a woman having to forego the things she enjoys doing. In case a woman is providential, she could manage to feel her healthiest best. In case not, engaging in exercise could assist her in improving her vigor levels and immune system. However, the appropriate ways to exercise are to be taken into consideration prior to commencing on any physical routine.

Exercising helps in toning muscles, improving resilience and strength that could assist the body in better coping with gestational weight increase (approximately 12-13 kilograms or 2 stones, by and large). Maintaining active lifestyle would help in easily regaining levels of fitness prior to getting pregnant after a woman has delivered. It could aid in reducing constipation and weariness alongside improving blood circulation.

Staying Active Everyday

Pregnant women must endeavor to stay active and get moving on a day to day basis. The apt ways to exercise when pregnant is keeping one’s regular, every day physical activity or exercising (like taking up a activity, dance or simply walk to the stores and back) for as much time as one’s comfort levels allow it to. About thirty minutes of some form of activity like taking walks could aid in keeping active. In case one is not able to manage it then any levels of activity would always be better rather than no exercise at all.

It is imperative that irrespective of whatever ways to exercise a pregnant woman engages in, she should not tire out herself. As pregnancy would progress, a woman would need to reduce the pace and vigor with which she exercises or in case, the physician has specifically advised to do so. It is important to note that when one goes to exercise classes, always ensuring that the tutor has proper qualification and he/she is aware of a woman’s pregnancy and which month it has advanced prior to commencing classes.

Here are several critical dos and don’ts on the ways to exercise when pregnant:

  • Always remembering that exercising does not essentially have to translate to it being tiring in order to be able to garner any benefits.
  • Apt levels of exercise would be based on the woman’s fitness levels prior to conceiving.
  • Always wearing loosely fit and comfy clothing. Drinking plentiful fluids and not allowing yourself to overheat as it could be detrimental to the fetus.
  • It is vital to bear in mind that a gentle strategy be adopted for exercises which place a strain on any ligament and joints. During gestational period, pregnant women have greater vulnerability to injuries afflicting the ligaments and joints because of relaxin production in the body which is a hormone believed to loosen ligament and joint types in a preparatory phase for child delivery.
  • Pregnant women need to stay cued to what signals the body is sending. For instance when a woman in her first trimester of pregnancy (in the initial twelve weeks or so) starts feeling dizzy and weary. A number of females start losing their balance in the intermediate and final months of pregnancy when their core of gravity starts shifting. It is imperative that a healthcare expert be consulted in case a pregnant woman is experiencing bleeding from vagina, succinctness of breaths, swifter heart beats, palpitations or pains felt in the pelvic or back region.
  • It is best to steer clear from contact activity or sports that carry a likelihood of falls or being hurt like horseback riding, karate or doing skiing.
  • A pregnant woman must not engage in exercising for purposes of losing weight as it could be harmful to the fetus.
  • Pregnant women must avoid doing any kind of demanding exercises during sultry weather conditions.
  • Never exercising with back placed flat against the ground, especially subsequent to sixteen weeks of gestation since the swelling belly would press on the large blood vessels and it could make a woman feel giddy.
  • Avoid exposure to steam or sauna treatments as they heat up the body which could be detrimental to the fetus.
  • In case breathlessness and difficulty while talking is felt while exercising then it means one is overexerting and hence one needs to reduce the pace and intensity of the exercise.
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