Mums and Bubs
Exercise is very beneficial during pregnancy. It helps you to get ready for the labor and decrease your discomfort level. But, it’s very important to ensure the safety measures during the exercise. Here are 10 important rules that you need to follow while doing exercise during the pregnancy.
Meet your Doctor
Before starting or changing your workouts, it is always recommended to visit your doctor. If you regularly exercised before the pregnancy, and your exercises are simple, you might be allowed to continue your exercises. Your healthcare provider might suggest some modifications to ensure the safety of you and your baby.
However, if you do perform complicated exercises then your doctor might restrict you from them. The benefit of visiting your doctor is that he or she will also guide you about few exercises that are beneficial during the pregnancy.
Avoid complicated Sports
If you are one of them who like to play sports as much as you can, then you might have to leave it for some time. Sports that should be avoided during the pregnancy include horseback, surfing, downhill skiing, mountain biking, gymnastics, scuba diving, water skiing, and other.
Read More: 7 pregnancy tips your doctor won’t tell you
Avoid uncomplicated sports as well if you haven’t tried them before. Any sports that can disturb your balance and make you fall is prohibited during the pregnancy.
Select the right outfits
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During the pregnancy, you need to avoid tight dresses. Select breathable, loose fittings to stay comfortable. Select athletic shoes, and a maternity bra, which is supportive during the pregnancy.
There is a chance of mild swelling, which can change the size of your shoes. If it happens, ensure that you purchase a new pair of shoes rather than using the previous ones.
Warm Up
Warming up is always necessary before starting an exercise, but it is very important if you are pregnant. Warm up helps you in increasing your heart level slowly and reduce the chances of strain.
Avoid lying on your back
Lying flat on your back can be harmful either you are exercising or just relaxing. There is a vein know as vena cava which comes under the weight of the uterus and decrease the blood flow to the brain, uterus and heart.
Drink More Water
Make sure that you drink enough water before starting the exercises. If you feel thirsty during the exercise, drink water and you must drink at the end of an exercise. Other, it can cause dehydration, which can affect your health. Dehydration can cause serious contractions.
Read More: 5 Pregnancy Complications to Watch Out For
There is no as such guideline regarding how much you should drink water during pregnancy. But, the recommendation is that you should drink whenever you feel thirsty.
Never push your limits
Some people do like to overdo exercise to improve their body shape, but pregnancy is not the right time. During the pregnancy, don’t try to push your limits. Whenever you feel hurt, listen to your body and stop immediately.
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While exercising, you need to feel like working, not punishing yourself.
Exercise at room temperature
During the exercise, it is recommended that you shouldn’t exercise in high humidity or heat. During pregnancy, your body is already warmer than regular; it will disturb your body if you start exercising at high temperature.
If you are sweating a lot or feeling extra warm, short of breath, or dizzy, it is better to leave the exercise immediately.
Exercise Regularly
If you are planning to exercise during pregnancy, then you better do it regularly. The American College of Obstetricians and Gynecologists recommend that you should exercise regularly for 20 to 30 minutes if your healthcare provider has allowed you.
Making a habit of exercise helps in decreasing the risks and keep you healthy during the whole pregnancy.
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