babylovenetwork_pregnancy-work-out-routine

Pregnancy workout routine — be cautious!

Having a pregnancy workout routine is important. Exercise during pregnancy can turn pregnancy into fun and ease baby delivery.

However, you need to be careful to do the right pregnancy exercises. Inappropriate exercises during pregnancy can put you and your baby at risk.

It is advisable to talk to your doctor before you start working out. This is especially important if you have in the past, experienced pregnancy-related complications or if you currently have pregnancy difficulties or a life-threatening condition.

Note that not all exercise plans are safe for you. It all depends on when you start the exercises and whether your pregnancy is complicated or not. If you exercised regularly before becoming pregnant, continue your program with modifications as you need them. If you weren’t fit before you became pregnant, begin slowly and build gradually as you become stronger.

Always talk to your doctor before beginning any exercise program

Once you’re ready to get going:

• Start gradually. Even 5 minutes of exercise a day is a good start if you have been inactive. Add 5 minutes each week until you reach 30 minutes per session.

• Dress comfortably in loose fitting clothes and wear a supportive bra to protect your breasts.

• A brief walk each day is good for you; however, avoid walks during hot and humid hours.

• Drink plenty of water to avoid dehydration.

• Skip your exercises if you are ill or feeling unwell.

As you exercise, listen to your body’s warnings

Many women, for example, become dizzy early in their pregnancy and as the baby grows their center of gravity changes. Take care that you do not lose your balance especially in the last trimester.

Your energy levels may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you’ll occasionally notice a slight deprivation of oxygen due to decreased ability to breathe in more air while you exercise. Discuss any concerns you have with your doctor or midwife.

So when should you stop exercising?

Always pay attention to your body’s signals and stop when your body indicates that you should.
If you have any of the following signs, you may need to limit or stop your exercise program: fatigue, dizziness or light-headedness, heart racing or palpitations (you feel your heart pounding in your chest), unusual shortness of breath, chest pains, pain in your back or pelvis. If you can’t talk while exercising, you’re exercising too strenuously. You should stop your exercises and first consult your doctor. Seek medical advice if you experience pregnancy-induced high blood pressure, uterine contractions, premature rupture of your membranes (also known as breaking your waters); vaginal bleeding or any fluid leaking from your vagina, and any unusual pain.

Take extra caution while exercising on hot days. Extremely hot temperatures could affect the development of your fetus especially in the first few weeks. Note that swimming may make it more difficult for you to notice your body heating up because the water makes you feel cooler.

Lifting reduces blood flow to the kidneys and uterus, and exercises done on your back (including sit-ups and leg lifts) cause your heart rate to drop and decrease the flow of oxygenated blood to your body and the baby’s. It is better to tone your abdominal muscles while on all fours by relaxing and then tightening your muscles as you exhale.

Avoid activities that include bouncing, leaping, sudden change of direction, or positions that put you at the risk of having an abdominal injury.

END: PG 1/14

Leave a Comment