It is true that you may not practice your normal exercise routine when you become pregnant.
However, with few alterations to the existing exercise routine, you can greatly benefit from pregnancy exercise throughout your pregnancy.
Practicing pregnancy exercise regularly can make your body strong and healthy. It also helps prepare your body for labor and delivery.
By practicing pregnancy exercise regularly all through your pregnancy can boost your energy levels, relieve your backaches and improve your self-image.
It also helps you sleep better and lessen the pain associated with pregnancy. You can also have faster recovery after labor.
Walking is the best pregnancy exercise throughout your pregnancy. However, try to practice aerobic, strength, and flexibility exercises.
Dancing, pilates, swimming, water aerobics, yoga, stretching, biking are also good pregnancy exercises. Whatever the exercise may be, always listen to your body signs.
Always avoid sit-ups, weight lifting, jarring, bouncing, leaping, and exercises with backward bending.
Before starting an exercise program, consult your doctor and confirm that practicing pregnancy exercise is right for your health condition and will not harm you or your unborn baby.
It is recommended not to practice exercise during pregnancy if you are with diabetes, hypertension, heart disease, pregnancy-induced high blood pressure or placenta previa.
Always wear footwear and exercise because it offers strong ankle and arch support. Always eat (low calorie nutritious, balanced diet) at least 60 to 90 minutes before working out with pregnancy exercise.
On the other hand, while beginning your pregnancy exercise program to improve your health during pregnancy, it is good to start very slowly.
Your daily routine plan should include minimum four exercise sessions per week. Always be careful while practicing and never over exert yourself. Exercise only on smooth surfaces, such as grass or carpet.
Always listen to your body because it naturally signals you about the level of pregnancy exercise that you practice. For instance, if your body feels excessive then reduce the level of your exercise.
While practicing pregnancy exercise in water, it is always recommended to observe your heart rate and breathing. Normally, the heart rate should be 125 beats/minute. Exceeding this can reduce the oxygen supply that is needed to you and your baby.
So, never practice exercise to the point of breathlessness. Take a break, especially if you feel breathless and change your levels of pregnancy exercise accordingly.
Drink plenty of water during exercise. It is also recommended to drink water before and after your pregnancy exercise.
Also, decrease the intensity level of your pregnancy exercise as the stage of your pregnancy increases. This is because the added weight of your baby will make it difficult for you to practice exercise with same intensity.
For instance, practicing exercises that involves positioning flat on your back during your second and third trimesters of pregnancy can reduce the supply of blood to the fetus.
Also, practicing ballistic movements (jumping or running) in the last trimester can cause severe damages to the unborn baby.
Never practice pregnancy exercise in extremely hot weather, as your body temperature affects your unborn baby.