Keeping trouble away-Fitness
Exercise has great benefits, but during pregnancy you need to approach it with a lot of caution. Whether you are a regular exerciser or not, the following rules will see to it that you and your baby are safe while exercising during pregnancy.
1 Consult your doctor first
If you exercised regularly before getting pregnant and your pregnancy is problem-free. you can most likely continue working out as before—but with modifications. So talk to your doctor or midwife about your fitness routine to make sure your activities do not put you or your baby at risk. If you are starting from scratch as a nonexerciser, talk to your healthcare provider as well and make sure you follow the beginners’ guide,
2 Your diet
Get the 300 to 500 additional calories a day you need during pregnancy. Make sure to.eat well to help nourish and strengthen your body.
3 Take lots of water
Drink water before, during, and after exercising to avoid getting dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you.and your baby. A good guideline is to take one glass before you exercise, one glass for every 20 minutes of exercise, and one glass, after you finish your workout.
4 Right clothing
Wear loose-fitting, breathable clothing,. Dress in layers so that it is easy to peel off a layer or two after you have warmed up. Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support.
5 Warm up
Warm-ups prepare your muscles and joints for exercise and build up your he^rt rate slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased post-workout aches and pains.
6 Avoid dangerous sports
Keep away from contact -sports, as well as activities that might throw you off-balance, such as basket ball or biking. Keep in mind that the increased levels of the hormone relaxing during pregnancy, which relax pelvic joints in preparation for childbirth, loosen all ligaments and joints making you more susceptible to sprains
7 Do not lie flat on your back
Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will diminish blood flow to your brain and uterus, and can make you dizzy, short of breath, or nauseated. Placing a pillow under your buttock will allow you to be almost flat on the floor without compressing the vena cava.
8 Get up from the floor slowly
As your belly grows, your centre of gravity shifts. That is why it is important to take great care when you change positions.
9 Keep moving
Standing motionless for prolonged periods when, for example, lifting weights can decrease blood flow to the uterus and cause blood to concentrate in your legs, making you dizzy.’ Keep moving by changing positions or walking on the spot.
10 Do not overdo it
Avoid exercising, to the point of being exhausted. Slow down when you notice you cannot comfortably1 carry on a conversation. In essence, listen to your body. When something hurts, it means something is wrong..You should feel like, you are working your body, not punishing it.
11 Cool down
At the end of your workout, take a few minutes to walk on the spot and then stretch. Heart rate increases during pregnancy and it may take as long as 15 minutes for your heart to return to its resting rate following a workout.
12 Make it a habit
Make a commitment to exercise regularly. Keeping up a routine is easier on your body than docile, times being interrupted by exercise sessions. You can safely engage in 30 minutes or more of moderate exercise, daily as long as your doctor says it is okay.
END: PG18/43