Monday, 6 March 2017

How To Exercise Safely During Pregnancy



Exercising during pregnancy can have excellent long lasting benefits for both you and baby, so this post is specifically designed in showing you the benefits due to exercise and also how to stay safe and protect yourself and little one. 

Benefits

  • Lower risk from gestational diabetes 
  • Increased fitness for labour and delivery, plus the added bonus of your labour may be shorter
  • Faster chances of losing the baby tummy and get back to your pre-pregnancy weight
  • Increased nutrients for your baby due to a larger placenta 
  • Reduces pregnancy discomfort such as backache, constipation and swelling
  • Improves your circulation 
  • You will have more energy 


How to stay safe

1. Make sure that you keep a close watch on your heart rate.

2. Avoid exercising in hot or humid conditions

3. Your body temperature should not exceed 38C

4. Make sure you keep well hydrated

5. Do not overdo it and exhaust yourself

6. Always warm up before you do any exercise

7. Do not do exercises that require you to lie on your back for long periods of time, as this can reduce your blood pressure and make you feel faint. 



Best exercises when pregnant: 

When pregnant you need to be choosing exercises that are not high impact such as sprinting, this is because you could injure both yourself and your baby. Instead opt for activities such as swimming, walking or even stair climbing. These exercises will create less joint stress and make sure that you are exercising correctly. 

Other exercises include: 

  • Weight Training 
  • Yoga
  • Pilates 
  • Pelvic floor exercises 

Top Tip: If you are new to exercising make sure you start off slow, and make sure you do not overdo it as this could cause problems for both you and baby. If needs be seek a fitness professional that can help you reach your goals and show you how to exercise safely. 


WARNING: Before you begin exercising though, it is important that you get the all clear from either your doctor or midwife beforehand, as some health problems can limit what exercises you can do while pregnant.


Attribute: tommy.org 


Did this guide help you, and what exercises did you do while carrying your little one? Let me know in the comments. 

Love, 


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