Most pregnant women know the importance of staying active during pregnancy but find it difficult to maintain their normal activity level. Staying fit and active during pregnancy benefits both the mother and baby. In fact, regular exercise can help to reduce the risk of developing some common pregnancy complications, such as gestational diabetes and preeclampsia.
Besides exercise, don’t forget to take your vitamins daily. Pregnancy vitamins are essential for the development of your baby’s brain and nervous system. Prenatal vitamins can help you fill the gap between what you eat and what you should eat during pregnancy. Here are some tips on how to stay active and healthy during pregnancy.
1. Consult Your Doctor First
You must get the green light from your healthcare provider before starting or continuing an exercise routine during pregnancy. Your doctor can help you tailor an appropriate workout plan based on your individual needs and health status. This way, you can be sure that you are doing exercises safe for you and your baby.
2. Gradually Increase the Intensity of Your Workouts
If you are not used to exercising, start slowly with low-impact activities such as walking or swimming. As your pregnancy progresses, you can gradually increase the intensity and duration of your workouts. However, it is important to listen to your body and not push yourself too hard.
3. Choose Exercises That Are Easy on Your Joints
As your pregnancy progresses, your joints will become laxer due to releasing a hormone called relaxin. This can make some high-impact activities, such as running or jumping, more complicated and potentially harmful. Instead, opt for easy joint exercises like swimming, yoga, or stationary cycling.
4. Modify Your Exercises as Needed
You may need to modify some of your favorite exercises as your pregnancy progresses. For example, you may need to switch from running to walking or swimming. Additionally, you may need to modify the intensity and duration of your workouts. It is also important to stay hydrated during pregnancy, especially when exercising. Be sure to drink plenty of water before, during, and after your workout. Stop exercising and drink more water if you feel thirsty, tired, or lightheaded.
5. Try Pregnancy-Specific Exercise Classes
Many pregnancy-specific exercise classes are offered at fitness and community recreation centers. These classes can be a great way to stay active during pregnancy and meet other expectant mothers. You should always wear comfortable clothing and supportive shoes to these classes.
6. Cool Down After Your Workout
After you finish exercising, be sure to cool down with some light stretching or walking. This will help your body to recover from your workout and prevent soreness. Remember also to exercise in a cool and comfortable environment. If you feel too hot, stop exercising and move to a cooler area.
Make sure to talk to your doctor before starting or changing your exercise routine, as there are some types of exercise that pregnant women should avoid. For example, contact sports, scuba diving, and horseback riding are all activities that should be avoided during pregnancy. Additionally, always listen to your body and stop exercising if you experience pain, dizziness, or shortness of breath. By following these tips, you can stay active and healthy during pregnancy.