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Exercise is always good for your health, whether you are expecting or not. However, there are a few precautions that pregnant women should consider to ensure they won’t place any additional stress on themselves or their child.
Having an exercise routine while you are pregnant is very beneficial, not only to you but to your child as well. Exercising regularly during your pregnancy will help to prepare you for labor and ensure that your body stays healthy and strong. Here are a few basic guidelines that you should keep in mind when exercising while you're expecting a baby, to ensure that you and your baby is safe.

Consult your physician

If you are enjoying a low-risk pregnancy, you're perfectly safe if you continue the exercises you already did before you were pregnant, like walking or yoga. If your pregnancy is high-risk, you are starting a new exercise routine, or you are considering slightly riskier sports like kayaking, however, it is essential to consult your physician first.

He or she needs to be sure that you are ready to exercise and that it will be safe for you to do so. Your doctor can also advise you on specific exercises that will be more beneficial to you than others and the proper way to perform them. Once your doctor has approved your training regime, feel free to start whenever you are ready. Also check in with your doctor regularly to ensure you are still healthy and good to go.

Eat enough calories

Make sure that you follow a healthy, balanced diet so that your body has the fuel it needs to have when exercising. Since a training routine will burn off energy, ensure that you are eating enough as well. If your BMI (Body Mass Index) is between 18 and 25, you are healthy and you will probably need to consume roughly 300 additional calories per day to maintain a natural bodyweight throughout your pregnancy.

Avoid contact sports

Contact sports can potentially be dangerous and you need to avoid any activity that can throw you off balance.  Falls are, after all, some of the big risks during pregnancy. Contact sports you should avoid include horse riding and skiing. Cycling might be okay, especially if done in a gym or health club. But as a rule, try to stick to the moderately paced cardiovascular or weight training routines as this can be done in the gym without risking too much.

Wear proper clothing

Avoid clothing items that fits too tightly as this can be very uncomfortable and place unwanted stress on your tummy. You need to be able to move freely and without restrictions. Wear loose fitting clothes that breathe easily, and remember to wear a maternity bra for additional support during training sessions. Comfortable clothing will make your workouts so much more enjoyable and safe too.

Warm up properly

This is a very important part for any individual that is about to exercise and it will help to avoid injuries and reduce muscle stiffness after your workout. You don’t want to strain your muscles or ligaments and this is definitely a risk if you jump right in without properly warming up. Stretching exercises or 15 minutes of moderate bicycling will be sufficient. Make sure to stretch when you are done as well.

Consume enough fluids

You need to be well-hydrated if you are going to exercise and especially if you are expecting. Take a water bottle with you and take regular sips in-between exercises. Water will also help your body to cool down on very hot days and will ensure that it is healthy for the baby as well.
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