9 Laws Of Safe Exercise During Pregnancy

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.
 

General Rules for Safe Prenatal Exercising

 

Don’t let the heat overwhelm you, but rather try to stay cool and hydrated

Don’t exercise when you feel exhausted

You should get adequate rest and only go for a training session when you feel energetic and up to it. If you start feeling uncomfortable or your heart is racing too fast, slow down. It is far better continue exercising at a moderate pace than to push yourself to a limit – it’s not healthy at all during pregnancy. A good rule of thumb is that if you can’t have a normal conversation while you are exercising, you might be overdoing it and chances are that you should slow down. You should also remember to get up from the floor slowly, so that you don’t feel faint or, worse, slip and fall. It might seem obvious, but with the added weight of being pregnant you can easily lose your grip of you change positions too fast.
 

Stretching after workout

When you are done with your workout, take a few minutes to do some stretching exercises and walk on the spot to slowly reduce your heart rate and bring it back to normal. It will also prevent muscle soreness and stiffness in a few days’ time. Never stop immediately and stand still or lie down – always take a few minutes to cool down. You can take a short walk outside as well, and this may help to cool down and take a breath of fresh air after a thorough workout.

Training while you are pregnant is very good for your health, and it is beneficial for your baby too. Providing that you stay within the limits of what your doctor recommends, exercising can help you to feel more energetic, keep your weight in check, and prepare you for the delivery. Exercising regularly can help you recover faster after you give birth, too, and it ensures that you're fit and healthy when you're ready for heavier gym sessions again.