Staying Fit during Those Nine Months
Exercise during pregnancy is recommended not just to maintain optimum fitness levels to help deal with the impending labor, but also to reduce the risk of gestational diabetes. It’s a great way to work off stress, improve stamina, and build energy levels (that you’re going to be sorely in need of once the baby arrives!). Plus, you’ll sleep better, strengthen your back muscles, and notice an improvement in posture. A woman who exercises during pregnancy can look forward to lesser weight gain and a quicker return to her normal physical self post delivery.
Most general exercise programs can also be followed by pregnant women. Check with your doctor before beginning any exercise schedule. The following tips are applicable to all pregnant women who are in general good health.
If you’ve been sedentary before your pregnancy, build up your exercise levels slowly.
Always warm up for at least 10 minutes before you begin your workout.
Don’t let your heart rate shoot up too high.
Avoid weight bearing exercises.
Avoid exercises that require bouncing or jumping.
Avoid contact sports or other activities where there is a danger of falling.
Drink lots of fluids.
Remember to cool yourself off after each session.
Avoid any exercise that causes pain or excessive tiredness.
Never exercise to the point where you are breathless.
Dress right. Wear layers of comfortable clothing. Wear a supportive bra.
About 30 minutes a day most days a week is the ideal exercise schedule for a pregnant woman. Swimming, walking, aerobics, stationery cycle, yoga, and Pilates are tolerated by most women. Consult your doctor and choose a program that works for you. You can also try stretching exercises and dancing to add variety to your program.
Check out http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Pregnancy_and_exercise?OpenDocument for more detailed exercise moves and things to avoid during pregnancy.
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